Comparing Nutrients in 1 pound Boiled European Chestnuts VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Boiled European Chestnuts	Coconut Milk	Recommended Dietary Allowance
Energy	20.5% 594kcal	36% 1043kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	300% 96g	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	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16% 9.07g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Coconut Milk	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	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	11.5% 0.15mg	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	18% 72.6μg	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	14% 12.7mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	21% 209mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	134% 1.2mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	181% 4.15mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Coconut Milk per 1 lb

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

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

• 1 pound of Boiled European Chestnuts has 5.7 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B5, 7.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.5 times more Vitamin C than Coconut Milk.
• Both Boiled European Chestnuts and Coconut Milk provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled European Chestnuts has 2.9 times more Calcium, 1.8 times more Copper, 1.5 times more Magnesium and 2.7 times more Potassium than Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 2.7 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Coconut Milk contain similar levels of Iron, Manganese and Phosphorus per one pound.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled European Chestnuts has more Omega 3, 1.9 times more Omega 6 and 5 times more Carbohydrate than Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 1.8 times more Energy, 17.3 times more Fat and 81.3 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Coconut Milk offer comparable quantities of Protein per one pound.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6