Comparing Nutrients in 14 ounces Dried peeled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	50.5% 1465kcal	90% 2619kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	710% 227g	32g per day for Men 19-50 years
Omega 3	41% 0.65g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.5g	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	239% 311g	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	35.5% 20g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.5% 3.58mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	109% 437μg	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	66.6% 60mg	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

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	25.4% 254mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	119% 9.5mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	77.7% 544mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	116% 3933mg	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	9.8% 147mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.2 times more Vitamin B9 and 10.1 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Vitamin B5 per 14 oz.
• Both Dried peeled 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 Dried peeled European Chestnuts vs Dried Coconut:

• Dried peeled European Chestnuts have 2.5 times more Calcium and 1.8 times more Potassium than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.4 times more Iron, 2.3 times more Manganese, 1.5 times more Phosphorus and 5.7 times more Zinc than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Copper, Magnesium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried peeled European Chestnuts have more Omega 3, 2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.8 times more Energy, 16.5 times more Fat, 77.7 times more Saturated Fat and 1.4 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.