Comparing Nutrients in 1 kilogram 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	45% 1310kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	327% 317g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	878% 281g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	315% 409g	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	118% 45g	38g per day for Men 19-50 years
Protein	35.7% 20g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	182% 2.37mg	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	17.5% 70μg	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	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	46% 460mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	342% 3.08mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	944% 21.7mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	145% 16mg	11mg per day for Men 19-50 years
Water	18.4% 682g	6.3% 233g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled European Chestnuts versus 1 kg of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Boiled European Chestnuts has 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 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Boiled European Chestnuts has 3.3 times more Calcium, 1.5 times more Copper and 2.2 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 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 one kilogram.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled European Chestnuts has 1.4 times more Omega 6 than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 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.