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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	14.6% 422kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	22% 3.77g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	55.3% 40g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	7.1% 0.092mg	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	8.15% 32.6μg	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	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.4% 8.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	17.8% 0.16mg	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	26.4% 2.1mg	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	16.2% 0.37mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	1.43% 53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Pie, coconut creme, commercially prepared versus 5 oz of Pie, mince, prepared from recipe 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, mince, prepared from recipe:

• 5 ounces of Pie, coconut creme, commercially prepared have 27 times more Vitamin A, 2.4 times more Vitamin B5 and more Vitamin B12 than Pie, mince, prepared from recipe.
• While 5 oz of Pie, mince, prepared from recipe contain 3 times more Vitamin B1, 1.3 times more Vitamin B2, 5.9 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 5 ounces of Pie, mince, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Pie, coconut creme, commercially prepared have 1.3 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus and 2.1 times more Zinc than Pie, mince, prepared from recipe.
• While 5 oz of Pie, mince, prepared from recipe contain 1.7 times more Copper, 1.9 times more Iron and 3.1 times more Potassium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe contain similar levels of Selenium and Sodium per five ounces.
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, coconut creme, commercially prepared have 1.5 times more Fat and 2.6 times more Saturated Fat than Pie, mince, prepared from recipe.
• While 5 oz of Pie, mince, prepared from recipe contain 2.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars and 2 times more Fiber than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe offer comparable quantities of Energy and Protein per five ounces.