Comparing Nutrients in 1 kilogram Raw European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Raw European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	73.4% 2130kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	1788% 572g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	350% 455g	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	213% 81g	429% 163g	38g per day for Men 19-50 years
Protein	43.2% 24g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Raw 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	198% 2.38mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	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	155% 620μg	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	478% 430mg	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

	Raw European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	27% 270mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	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	126% 10mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	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	133% 930mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	152% 5180mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	NA	336% 185μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	183% 20mg	11mg per day for Men 19-50 years
Water	13% 487g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Dried Coconut per 1 kg

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

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

• 1 kilogram of Raw European Chestnuts has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 28.7 times more Vitamin C than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 1.6 times more Vitamin B5 than Raw European Chestnuts.
• 1 kilogram of Dried Coconut have insufficient amounts of Vitamin C
• Both Raw European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Dried Coconut Meat contains 1.8 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 12.3 times more Sodium and 3.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Coconut contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw European Chestnuts has more Omega 3 and 1.9 times more Carbohydrate than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 3.1 times more Energy, 28.6 times more Fat, 134.6 times more Saturated Fat, 2 times more Fiber and 2.8 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Coconut offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Dried Coconut provide inadequate amounts of Omega 3