Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Sweetened Coconut Flakes	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	157% 4560kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	340% 442g	130g per day for Men 19-50 years
Sugars	507% 368g	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	0.14% 0.1g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	NA	38g per day for Men 19-50 years
Protein	56% 31.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	271% 3.52mg	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	7.5% 30μg	145% 580μg	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	0% 0mg	447% 402mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	11% 110mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	464% 4.18mg	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	189% 15mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	146% 3.36mg	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	143% 1000mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	190% 2850mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	4.18% 155g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Peeled European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Peeled European Chestnuts:

• 1 kg of Peeled Raw European Chestnuts contains 9.6 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 11.7 times more Vitamin B6, 19.3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Peeled European Chestnuts:

• 1 kilogram of Sweetened Coconut Flakes has 1.6 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 142.5 times more Sodium and 1.4 times more Zinc than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.4 times more Copper and 1.3 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 2.3 times more Energy, 22.4 times more Fat, 112.3 times more Saturated Fat and 1.9 times more Protein than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains more Omega 3 and 2 times more Omega 6 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Peeled European Chestnuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6