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

Macros Ratio

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

Macro Nutrients

	Pie, mince, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	14% 410kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	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	52.3% 68g	40.7% 53g	130g per day for Men 19-50 years
Sugars	55.3% 40g	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	9.7% 3.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Pie, mince, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	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	26.4% 2.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	8.5% 59.5mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	17% 9.36μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.65% 61.2g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Pie, mince, prepared from recipe have 1.7 times more Copper, 1.9 times more Iron, 3.1 times more Potassium, 1.2 times more Selenium and 1.2 times more Sodium than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 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.
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, mince, prepared from recipe have 2.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 1.2 times more Protein than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 1.5 times more Fat and 2.6 times more Saturated Fat than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Pie, coconut creme, commercially prepared offer comparable quantities of Energy per five ounces.