Comparing Nutrients in 1 kilogram 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	45% 1310kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1788% 572g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	101% 73.5g	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	429% 163g	38g per day for Men 19-50 years
Protein	35.7% 20g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	231% 3mg	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	95% 380μg	22.5% 90μg	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	297% 267mg	16.7% 15mg	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	46% 460mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	884% 7.96mg	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	216% 17.3mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	1193% 27.5mg	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	141% 990mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	NA	336% 185μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	183% 20mg	11mg per day for Men 19-50 years
Water	18.4% 682g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.