Comparing Nutrients in 1 pound Raw European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Raw European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	33.3% 966kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	398% 127g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	82.7% 1.08mg	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	7.94% 31.8μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	12.2% 122mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	155% 1.4mg	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	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	428% 9.85mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	5.96% 221g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Raw European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Raw European Chestnuts has 7.9 times more Vitamin B1, 8.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Raw European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw European Chestnuts as well as Canned Flaked Sweetened 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 Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Raw European Chestnuts has 1.9 times more Calcium, 1.5 times more Copper and 1.6 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.8 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese and 3.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Phosphorus per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 2.3 times more Omega 6 and 1.8 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2.1 times more Energy, 14 times more Fat, 66.1 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Carbohydrate per one pound.