Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Boiled European Chestnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	45% 1310kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	485% 470g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1302% 417g	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	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	342% 444g	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	NA	38g per day for Men 19-50 years
Protein	35.7% 20g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Toasted 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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	235% 3.06mg	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	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	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	46% 460mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	902% 8.1mg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	1218% 28mg	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	301% 2110mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	163% 5540mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	186% 20.5mg	11mg per day for Men 19-50 years
Water	18.4% 682g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Toasted Dried Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Toasted Dried Coconut:

• 1 kilogram of Boiled European Chestnuts has 2.4 times more Vitamin B1, 4.2 times more Vitamin B9 and 17.8 times more Vitamin C than Toasted Dried Coconut.
• While 1 kg of Toasted Dried Coconut Meat contains 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Toasted Dried Coconut provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Toasted 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 Toasted Dried Coconut:

• 1 kilogram of Boiled European Chestnuts has 1.7 times more Calcium and 1.3 times more Potassium than Toasted Dried Coconut.
• While 1 kg of Toasted Dried Coconut Meat contains 1.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Sodium and 8.2 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Dried Coconut Meat contains 4.5 times more Energy, 34.1 times more Fat, 160.3 times more Saturated Fat, 1.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Toasted Dried Coconut offer comparable quantities of Omega 6 per one kilogram.