Comparing Nutrients in 14 ounces Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	18% 520kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.48g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	349% 112g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	8.1% 1.38g	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	125% 162g	130g per day for Men 19-50 years
Sugars	NA	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	14% 7.94g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	72.4% 0.94mg	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	6.95% 27.8μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	18.3% 183mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	136% 1.22mg	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	86% 6.87mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	375% 8.6mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	7.3% 270g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled European Chestnuts versus 14 oz of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 14 ounces of Boiled European Chestnuts have 4.9 times more Vitamin B1, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 14 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 14 ounces of Boiled European Chestnuts have 3.3 times more Calcium, 1.5 times more Copper and 2.2 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 14 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.5 times more Manganese and 6.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled European Chestnuts have 1.4 times more Omega 6 than Canned Flaked Sweetened Dried Coconut Meat.
• While 14 oz of Canned Flaked Sweetened Dried Coconut Meat contain 3.4 times more Energy, 23 times more Fat, 108.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled and Steamed European Chestnuts.