Comparing Nutrients in 1 pound Raw European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	33.3% 966kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	421% 135g	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	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	159% 207g	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	97% 36.7g	107% 41g	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	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	25% 0.3mg	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	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	70.3% 281μg	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	217% 195mg	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

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	12.2% 122mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	57.3% 4.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60.3% 422mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	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	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	5.96% 221g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Coconut per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw 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 Raw European Chestnuts vs Coconut:

• 1 pound of Raw European Chestnuts has 3.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7 times more Vitamin B6, 2.4 times more Vitamin B9 and 13 times more Vitamin C than Coconut.
• 1 pound of Coconut have insufficient amounts of Vitamin B2
• Both Raw European Chestnuts as well as Raw 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 Coconut:

• 1 pound of Raw European Chestnuts has 1.9 times more Calcium and 1.5 times more Potassium than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.4 times more Iron, 1.6 times more Manganese and 2.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut contain similar levels of Copper, Magnesium and Phosphorus per one pound.
• 1 pound of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has more Omega 3, 2.2 times more Omega 6 and 3 times more Carbohydrate than Coconut.
• While 1 lb of Raw Coconut Meat contains 1.7 times more Energy, 14.8 times more Fat, 69.9 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut offer comparable quantities of Fiber per one pound.
• 1 pound of Coconut provide inadequate amounts of Omega 3