Comparing Nutrients in 1 kilogram Dried Coconut VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Energy	228% 6600kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	595% 773g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	429% 163g	308% 117g	38g per day for Men 19-50 years
Protein	123% 68.8g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	510% 6.63mg	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	22.5% 90μg	273% 1090μg	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	16.7% 15mg	167% 150mg	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	29.3% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	26% 260mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	722% 6.5mg	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	415% 33.2mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	565% 13mg	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	294% 2060mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.55% 95g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Dried European Chestnuts contains 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9 and 10 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut and Dried European Chestnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried Coconut Meat as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Coconut has 1.2 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 10.3 times more Selenium and 5.7 times more Zinc than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 2.6 times more Calcium and 1.8 times more Potassium than Dried Coconut Meat.
• Both Dried Coconut and Dried European Chestnuts contain similar levels of Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 1.8 times more Energy, 14.5 times more Fat, 68.4 times more Saturated Fat and 1.4 times more Fiber than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains more Omega 3, 2.2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut Meat.
• Both Dried Coconut and Dried European Chestnuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dried Coconut provide inadequate amounts of Omega 3