Comparing Nutrients in 100 calories Boiled European Chestnuts VS Coconut

Weight per 100 calories

• Boiled European Chestnuts: 76.3g
• Coconut: 28g

Raw Coconut Meat has 2.7 times more energy per unit of mass than Boiled and Steamed European Chestnuts, which is high in comparison to other foods. Boiled European Chestnuts having average energy density.

Which food has more nutrients per 100 calories - Boiled European Chestnuts or Coconut?

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	9.75% 9.46g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	2.43% 1.76g	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	NA	6.7% 2.54g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	1.55% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.43% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	1.17% 0.015mg	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	7.25% 29μg	1.84% 7.34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.6% 20.4mg	1.04% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.047% 0.056μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.4% 3.95mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	13.7% 0.12mg	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	16.5% 1.32mg	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41.2mg	2.15% 9.04mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	18.4% 0.42mg	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	10.8% 75.6mg	4.56% 32mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	NA	5.2% 2.85μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.6mg	0.38% 5.65mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	2.82% 0.31mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled European Chestnuts vs Coconut:

• Boiled and Steamed European Chestnuts have 6.1 times more Vitamin B1, 14.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 21.9 times more Vitamin C than Raw Coconut Meat.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled European Chestnuts vs Coconut:

• Boiled and Steamed European Chestnuts have 8.9 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 4.6 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 5.4 times more Potassium, 3.6 times more Sodium and 3.9 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.6 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 100 calories:

• Boiled and Steamed European Chestnuts have more Omega 3, 3.6 times more Omega 6, 4.9 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 9 times more Fat and 42.3 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Energy per 100 kcal.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.