Comparing Nutrients in 5 ounces Pie, apple, prepared from recipe VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	13% 376kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.32g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	4.85% 1.84g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, prepared from recipe VS Pie, coconut creme, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, apple, prepared from recipe versus 5 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, apple, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 5 ounces of Pie, apple, prepared from recipe have 3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.2 times more Vitamin B3 and 3.4 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 2.5 times more Vitamin A, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Pie, apple, prepared from recipe.
• 5 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Pie, apple, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pie, apple, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 5 ounces of Pie, apple, prepared from recipe have 1.4 times more Iron, 1.2 times more Potassium and 1.5 times more Selenium than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 4.1 times more Calcium, 1.3 times more Copper, 2.9 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus and 2.5 times more Zinc than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, coconut creme, commercially prepared contain similar levels of Sodium per five ounces.
• 5 ounces of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, apple, prepared from recipe have 2.7 times more Omega 3 and 2.1 times more Omega 6 than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 1.3 times more Fat and 2.3 times more Saturated Fat than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, coconut creme, commercially prepared offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.