Comparing Nutrients in 1 kilogram Dried peeled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	127% 3690kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	23% 7.36g	928% 297g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	89.5% 50g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	41.5% 0.54mg	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	275% 1100μg	65% 260μg	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	168% 151mg	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	64% 640mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	726% 6.53mg	483% 4.35mg	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	299% 24mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	652% 15mg	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	196% 1370mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	291% 9910mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	184% 101μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	2.43% 90g	12.7% 470g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Coconut Meat.
• Both Dried peeled European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried peeled European Chestnuts vs Coconut:

• Dried peeled European Chestnuts have 4.6 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.2 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.3 times more Manganese, 3.1 times more Zinc and 5.2 times more Water than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried peeled European Chestnuts have more Omega 3, 3.8 times more Omega 6, 5.1 times more Carbohydrate and 1.5 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 8.6 times more Fat and 40.4 times more Saturated Fat than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Energy per 1 kg.
• Both Dried peeled European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.