Comparing Nutrients in 7 ounces Pie, coconut creme, commercially prepared VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	20.4% 591kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	64.2% 62.3g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	44% 7.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	79.5% 103g	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	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.77% 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	3.47% 14μg	51.6% 206μg	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	0% 0mg	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 crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16.5% 0.15mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	27% 0.63mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	82.6% 45.4μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	100% 1494mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, coconut creme, commercially prepared versus 7 oz of Pie crust, standard-type, dry mix 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 crust, standard-type, dry mix:

• 7 ounces of Pie, coconut creme, commercially prepared have more Vitamin A and more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 7.8 times more Vitamin B1, 2.7 times more Vitamin B2, 13.6 times more Vitamin B3 and 14.9 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, dry mix:

• 7 ounces of Pie, coconut creme, commercially prepared have 1.3 times more Magnesium and 1.4 times more Manganese than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 2.1 times more Calcium, 2.8 times more Iron, 4.3 times more Selenium and 3.7 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix contain similar levels of Copper, Phosphorus and Zinc per seven ounces.
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, dry mix contain 1.7 times more Energy, 1.9 times more Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 1.4 times more Carbohydrate and 3.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix offer comparable quantities of Saturated Fat per seven ounces.