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

Macros Ratio

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

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	20.4% 591kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	73.3% 95g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	77.5% 56g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.92% 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	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	13% 11.7mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	25% 0.22mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	22.7% 0.52mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2% 74.2g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has 27 times more Vitamin A, 2.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 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.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 7 oz.

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

• Pie, coconut creme, commercially prepared has 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.
• While Pie, mince, prepared from recipe contains 1.7 times more Copper, 1.9 times more Iron and 3.1 times more Potassium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, coconut creme, commercially prepared has 1.5 times more Fat and 2.6 times more Saturated Fat than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars and 2 times more Fiber than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Energy and Protein per 7 oz.
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.