Comparing Nutrients in 14 ounces Peeled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Coconut	4%	80%	16%

Macro Nutrients

	Peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	27% 778kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	368% 118g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	11.6% 6.47g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	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	47.6% 0.57mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	16.5% 0.21mg	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	57.5% 230μg	25.8% 103μg	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	177% 160mg	14.6% 13mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	192% 1.73mg	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	46.6% 3.73mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	259% 5.95mg	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	21.5% 151mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	NA	73% 40μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	5.58% 206g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Coconut per 14 oz

Compare the macro and micronutrient content in 14 oz of Peeled European Chestnuts versus 14 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Peeled European Chestnuts have 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Coconut.
• Both Peeled Raw European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peeled European Chestnuts vs Coconut:

• 14 ounces of Peeled European Chestnuts have 1.4 times more Potassium than Coconut.
• While 14 oz of Raw Coconut Meat contain 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Coconut contain similar levels of Copper and Magnesium per 14 ounces.
• Both Peeled Raw European Chestnuts as well as Raw Coconut Meat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peeled European Chestnuts have more Omega 3, 1.2 times more Omega 6 and 2.9 times more Carbohydrate than Coconut.
• While 14 oz of Raw Coconut Meat contain 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled Raw European Chestnuts.
• 14 ounces of Coconut provide inadequate amounts of Omega 3