Comparing Nutrients in 1 pound Boiled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	20.5% 594kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	421% 135g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	9.77% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	107% 41g	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	Coconut	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	25% 0.3mg	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	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	21% 209mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	219% 1.97mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	296% 6.8mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	83.3% 46μg	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	45.4% 5mg	11mg per day for Men 19-50 years
Water	8.35% 309g	5.76% 213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled European Chestnuts vs Coconut:

• Boiled and Steamed European Chestnuts have 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled European Chestnuts vs Coconut:

• Boiled and Steamed European Chestnuts have 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Steamed European Chestnuts have more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.