Comparing Nutrients in 1 pound Roasted European Chestnuts VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Roasted European Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	38.3% 1111kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	261% 83.7g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	66.3% 48g	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	61% 23g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Frozen Coconut Milk	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	92% 1.1mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	79.4% 318μg	16% 63.5μg	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	131% 118mg	5.54% 5mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	13% 132mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	118% 1.07mg	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	51.6% 4.13mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	160% 3.67mg	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	69.3% 485mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	4.96% 184g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Frozen Coconut Milk per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted European Chestnuts vs Frozen Coconut Milk:

• 1 pound of Roasted European Chestnuts has 10.6 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 16.6 times more Vitamin B6, 5 times more Vitamin B9 and 23.6 times more Vitamin C than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Roasted European Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted European Chestnuts vs Frozen Coconut Milk:

• 1 pound of Roasted European Chestnuts has 7.3 times more Calcium, 2.2 times more Copper, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.6 times more Potassium than Frozen Coconut Milk.
• Both Roasted European Chestnuts and Frozen Coconut Milk contain similar levels of Iron, Magnesium and Zinc per one pound.
• 1 pound of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 1.2 times more Energy, 3.4 times more Omega 6, 9.5 times more Carbohydrate and 2 times more Protein than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 9.5 times more Fat and 44.6 times more Saturated Fat than Roasted European Chestnuts.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6