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

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Roasted European Chestnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	84.5% 2450kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	366% 355g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	983% 315g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	367% 477g	130g per day for Men 19-50 years
Sugars	146% 106g	595% 432g	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	118% 45g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Shredded Sweetened 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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	208% 2.7mg	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	20% 80μg	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	7.78% 7mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	29% 290mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	348% 3.13mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	1076% 24.8mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	165% 18mg	11mg per day for Men 19-50 years
Water	11% 405g	3.4% 126g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted European Chestnuts versus 1 kg of Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Roasted European Chestnuts has 7.8 times more Vitamin B1, 8.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6, 8.8 times more Vitamin B9, 37.1 times more Vitamin C, 1.3 times more Vitamin E and 26 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 1.3 times more Vitamin B5 than Roasted European Chestnuts.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Roasted European Chestnuts as well as Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Roasted European Chestnuts has 1.9 times more Calcium, 1.6 times more Copper and 1.8 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 2.1 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 13.9 times more Selenium, 131 times more Sodium and 3.2 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Shredded Sweetened Dried Coconut Meat contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted European Chestnuts has more Omega 3 and 2 times more Omega 6 than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 2 times more Energy, 16.1 times more Fat, 76 times more Saturated Fat and 4.1 times more Sugars than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3