Comparing Nutrients in 1 pound Dried peeled European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	57.7% 1674kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	374% 120g	32g per day for Men 19-50 years
Omega 3	46.8% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	181% 235g	130g per day for Men 19-50 years
Sugars	NA	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 164g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.7% 4.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	10.5% 0.14mg	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	125% 499μg	3.4% 13.6μg	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	76% 68.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	29% 290mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	149% 1.34mg	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	136% 11mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	189% 4.35mg	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	88.8% 621mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	132% 4495mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried peeled European Chestnuts vs Sweetened Coconut Flakes:

• Dried peeled European Chestnuts have 23.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 22.2 times more Vitamin B6, 36.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Dried peeled European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried peeled European Chestnuts vs Sweetened Coconut Flakes:

• Dried peeled European Chestnuts have 5.8 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 7.7 times more Sodium and 2 times more Zinc than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Dried peeled European Chestnuts have more Omega 3, 6.2 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 7.2 times more Fat and 35.9 times more Saturated Fat than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 1 lb.
• Both Dried peeled European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.