Comparing Nutrients in 1 kilogram Roasted European Chestnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Roasted European Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	84.5% 2450kcal	236% 6840kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	712% 691g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	1914% 613g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	44.5% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	166% 215g	130g per day for Men 19-50 years
Sugars	146% 106g	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	134% 51g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Creamed 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	203% 2.43mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	234% 3.04mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	29% 290mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	897% 8.07mg	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	114% 9.1mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	1210% 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	153% 1070mg	299% 2090mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	162% 5510mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Creamed Dried Coconut Meat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted European Chestnuts vs Creamed Dried Coconut Meat:

• 1 kilogram of Roasted European Chestnuts has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 7.8 times more Vitamin B9 and 17.3 times more Vitamin C than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 1.5 times more Vitamin B5 than Roasted European Chestnuts.
• 1 kilogram of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted European Chestnuts vs Creamed Dried Coconut Meat:

• 1 kg of Creamed Dried Coconut Meat contains 1.6 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 18.5 times more Sodium and 3.6 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Creamed Dried Coconut Meat contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted European Chestnuts has 2.5 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 2.8 times more Energy, 31.4 times more Fat, 148 times more Saturated Fat and 1.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Creamed Dried Coconut Meat offer comparable quantities of Omega 6 per one kilogram.