Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Boiled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	45% 1310kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	825% 264g	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	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	399% 519g	130g per day for Men 19-50 years
Sugars	NA	507% 368g	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	0.14% 0.1g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 362g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	35.7% 20g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Sweetened Coconut Flakes	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	23% 0.3mg	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	7.5% 30μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	46% 460mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	328% 2.95mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	417% 9.6mg	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	141% 990mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	NA	293% 161μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	18.4% 682g	4.18% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Sweetened Coconut Flakes:

• Boiled and Steamed European Chestnuts have 9.9 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Boiled and Steamed European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Sweetened Coconut Flakes:

• Boiled and Steamed European Chestnuts have 4.2 times more Calcium, 1.6 times more Copper, 2 times more Potassium and 4.4 times more Water than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 10.6 times more Sodium and 2.8 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Iron, Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed European Chestnuts have more Omega 3 and 2.2 times more Omega 6 than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 3.5 times more Energy, 20.3 times more Fat, 101.5 times more Saturated Fat, 1.9 times more Carbohydrate and 1.6 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.