Comparing Nutrients in 5 ounces Pie, coconut creme, commercially prepared VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	14.6% 422kcal	25.8% 747kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	71.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	0.33% 0.24g	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	4.85% 1.84g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	2.73% 0.035mg	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	2.5% 9.92μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.4% 8.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	14.3% 0.13mg	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	14% 1.13mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	26.5% 0.61mg	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	17.2% 120mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, prepared from recipe, baked per 5 oz

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

Lets compare vitamin content per 5 ounces of Pie, coconut creme, commercially prepared vs Pie crust, standard-type, prepared from recipe, baked:

• 5 ounces of Pie, coconut creme, commercially prepared have more Vitamin A, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin B12 than Pie crust, standard-type, prepared from recipe, baked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, baked contain 7.8 times more Vitamin B1, 3.5 times more Vitamin B2, 16.5 times more Vitamin B3, 9.6 times more Vitamin B9, 2.1 times more Vitamin E and 2.8 times more Vitamin K than Pie, coconut creme, commercially prepared.
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 5 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, prepared from recipe, baked:

• 5 ounces of Pie, coconut creme, commercially prepared have 2.9 times more Calcium, 1.4 times more Magnesium and 1.3 times more Phosphorus than Pie crust, standard-type, prepared from recipe, baked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.3 times more Copper, 3.6 times more Iron, 4 times more Selenium and 2.7 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, coconut creme, commercially prepared have 108.9 times more Sugars than Pie crust, standard-type, prepared from recipe, baked.
• While 5 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.8 times more Energy, 2.1 times more Fat, 7.4 times more Omega 3, 5.8 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Saturated Fat per five ounces.