Comparing Nutrients in 1 kilogram Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	122% 3540kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	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	21.5% 3.66g	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	117% 152g	340% 442g	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	NA	38g per day for Men 19-50 years
Protein	59.5% 33.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	55% 0.66mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	14% 140mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	304% 24.3mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	161% 1130mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	12.7% 470g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Peeled European Chestnuts per 1 kg

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

• 1 kg of Peeled Raw European Chestnuts contains 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat 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 Coconut vs Peeled European Chestnuts:

• 1 kilogram of Coconut has 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.4 times more Potassium than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts contain similar levels of Copper and Magnesium per one kilogram.
• Both Raw Coconut Meat 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 Coconut has 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains more Omega 3 and 2.9 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3