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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Pie, coconut creme, commercially prepared	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	14.8% 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	20% 1.6mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	26% 0.6mg	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	24% 169mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.75% 102g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pie, coconut creme, commercially prepared have 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.
• While 7 oz of Pie, blueberry, prepared from recipe contain 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.
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Pie, coconut creme, commercially prepared have 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.
• While 7 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Iron and 1.4 times more Selenium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, blueberry, prepared from recipe 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, coconut creme, commercially prepared as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, coconut creme, commercially prepared have 1.2 times more Energy, 1.4 times more Fat and 2.4 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• While 7 oz of Pie, blueberry, prepared from recipe contain 2.5 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, blueberry, prepared from recipe offer comparable quantities of Carbohydrate per seven ounces.