Comparing Nutrients in 1 kilogram Coconut VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Energy	122% 3540kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	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	21.5% 3.66g	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	117% 152g	595% 773g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	237% 90g	308% 117g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	114% 64g	56g per day for Men 19-50 years

Vitamins

	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	55% 0.66mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	14% 140mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	304% 24.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	161% 1130mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	12.7% 470g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Dried European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Coconut vs Dried European Chestnuts:

• 1 kg of Dried European Chestnuts contains 4.5 times more Vitamin B1, 18 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Coconut Meat.
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Raw 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 Coconut vs Dried European Chestnuts:

• 1 kilogram of Coconut has 5.6 times more Selenium and 3.1 times more Zinc than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 4.8 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut has 7.5 times more Fat and 35.5 times more Saturated Fat than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains more Omega 3, 4.3 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3