Comparing Nutrients in 7 ounces Pie, coconut creme, commercially prepared VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	20.4% 591kcal	34.8% 1008kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	58.5% 56.7g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	57.5% 18.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	86% 112g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	11.6% 8.4g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	6.87% 0.089mg	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	33.7% 135μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	21.4% 0.19mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	NA	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked 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, frozen, ready-to-bake, enriched, baked 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, frozen, ready-to-bake, enriched, baked:

• 7 ounces of Pie, coconut creme, commercially prepared have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin B12 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 6 times more Vitamin B1, 1.9 times more Vitamin B2, 17.3 times more Vitamin B3, 1.9 times more Vitamin B5, 9.7 times more Vitamin B9, 3.6 times more Vitamin E and 1.5 times more Vitamin K than Pie, coconut creme, commercially prepared.
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 7 ounces of Pie, coconut creme, commercially prepared have 1.4 times more Calcium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.4 times more Copper, 3.5 times more Iron, 1.8 times more Potassium, 1.3 times more Selenium and 2.3 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, coconut creme, commercially prepared have 4.4 times more Sugars than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.7 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Pie, coconut creme, commercially prepared.