Comparing Nutrients in 100 grams 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	10.3% 298kcal	18% 518kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	22% 6.98g	25% 7.97g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	40% 52g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	3.42% 1.3g	NA	38g per day for Men 19-50 years
Protein	3.75% 2.1g	12.3% 6.9g	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	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	4.92% 0.064mg	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	1.75% 7μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5% 0.12μg	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	1% 6IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	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	2.9% 29mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	8.33% 0.075mg	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	10% 0.8mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	13.7% 0.32mg	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	12% 85mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	50.2% 753mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.21% 7.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Pie, coconut creme, commercially prepared versus 100 g of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie, coconut creme, commercially prepared vs Pie crust, standard-type, dry mix:

• 100 grams of Pie, coconut creme, commercially prepared have more Vitamin A and more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 100 g 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 100 grams.
• 100 grams of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, dry mix:

• 100 grams 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 100 g 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 100 grams.
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.