Comparing Nutrients in 1 pound Raw European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Raw European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	33.3% 966kcal	103% 2994kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	302% 293g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	811% 260g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	46% 33.3g	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	97% 36.7g	195% 74g	38g per day for Men 19-50 years
Protein	19.6% 11g	55.7% 31.2g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Dried 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	90% 1.08mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	105% 1.36mg	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	70.3% 281μg	10.2% 41μg	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	217% 195mg	7.56% 6.8mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	401% 3.6mg	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	57.3% 4.6mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	541% 12.5mg	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	60.3% 422mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	72.4% 2463mg	3400mg per day for Men 19-50 years
Selenium	NA	153% 84μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	5.96% 221g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Dried Coconut per 1 lb

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

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

• 1 pound of Raw European Chestnuts has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 28.7 times more Vitamin C than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 1.6 times more Vitamin B5 than Raw European Chestnuts.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• Both Raw European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw European Chestnuts vs Dried Coconut:

• 1 lb of Dried Coconut Meat contains 1.8 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 12.3 times more Sodium and 3.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Coconut contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has more Omega 3 and 1.9 times more Carbohydrate than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 3.1 times more Energy, 28.6 times more Fat, 134.6 times more Saturated Fat, 2 times more Fiber and 2.8 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Coconut offer comparable quantities of Omega 6 per one pound.
• 1 pound of Dried Coconut provide inadequate amounts of Omega 3