Comparing Nutrients in 1 pound Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	20.5% 594kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	398% 127g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	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	NA	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	82.7% 1.08mg	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	43% 172μg	7.94% 31.8μg	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	135% 121mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	21% 209mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	155% 1.4mg	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	98% 7.85mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	428% 9.85mg	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	64% 449mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	8.35% 309g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled European Chestnuts versus 1 lb of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Boiled European Chestnuts has 4.9 times more Vitamin B1, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Boiled European Chestnuts has 3.3 times more Calcium, 1.5 times more Copper and 2.2 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2.5 times more Manganese and 6.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Iron, Magnesium and Phosphorus per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled European Chestnuts has 1.4 times more Omega 6 than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 3.4 times more Energy, 23 times more Fat, 108.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled and Steamed European Chestnuts.