Comparing Nutrients in 7 ounces Pie, blueberry, prepared from recipe VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	16.8% 486kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	50.7% 36.8g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	10.4% 0.13mg	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	11.4% 45.6μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	15% 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	30.5% 2.44mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	37.8% 0.87mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	2.75% 102g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, prepared from recipe VS Pie, coconut creme, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, prepared from recipe versus 7 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, blueberry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 7 ounces of Pie, blueberry, prepared from recipe have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3 and 3.3 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 13.5 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin B12 than Pie, blueberry, prepared from recipe.
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Pie, blueberry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie, blueberry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 7 ounces of Pie, blueberry, prepared from recipe have 1.5 times more Iron and 1.4 times more Selenium than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 4.1 times more Calcium, 2.5 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus and 2.4 times more Zinc than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, coconut creme, commercially prepared contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Pie, blueberry, prepared from recipe as well as Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, prepared from recipe have 2.5 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.4 times more Fat and 2.4 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, coconut creme, commercially prepared offer comparable quantities of Energy and Carbohydrate per seven ounces.