Comparing Nutrients in 14 ounces Boiled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	18% 520kcal	90% 2619kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.48g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	710% 227g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	72.2% 94g	130g per day for Men 19-50 years
Sugars	NA	40.2% 29g	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	170% 64.7g	38g per day for Men 19-50 years
Protein	14% 7.94g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	92% 1.2mg	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	37.7% 151μg	8.93% 35.7μg	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	118% 106mg	6.6% 5.95mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	18.3% 183mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	351% 3.16mg	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	86% 6.87mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	474% 11mg	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	56% 393mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	NA	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled European Chestnuts vs Dried Coconut:

• Boiled and Steamed European Chestnuts have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 17.8 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Dried Coconut Meat have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled European Chestnuts vs Dried Coconut:

• Boiled and Steamed European Chestnuts have 1.8 times more Calcium, 1.3 times more Potassium and 22.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Sodium and 8 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3 than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Energy, 46.8 times more Fat, 220.1 times more Saturated Fat, 1.4 times more Omega 6 and 3.4 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Dried Coconut Meat have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.