Comparing Nutrients in 1 pound Peeled European Chestnuts VS Coconut

Macros Ratio

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

Macro Nutrients

	Peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	30.7% 889kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	421% 135g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.7% 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	154% 200g	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	13.2% 7.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Peeled 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	54.4% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	65.8% 263μg	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	203% 182mg	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

	Peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	8.6% 86mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	53.3% 4.26mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	24.6% 172mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	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	0.6% 9.07mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	6.37% 236g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Coconut per 1 lb

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

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

• 1 pound of Peeled European Chestnuts has 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 Coconut.
• Both Peeled Raw European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Peeled European Chestnuts has 1.4 times more Potassium than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Coconut contain similar levels of Copper and Magnesium per one pound.
• Both Peeled Raw European Chestnuts as well as Raw Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peeled European Chestnuts has more Omega 3, 1.2 times more Omega 6 and 2.9 times more Carbohydrate than Coconut.
• While 1 lb of Raw Coconut Meat contains 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled Raw European Chestnuts.
• 1 pound of Coconut provide inadequate amounts of Omega 3