Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Creamed Dried Coconut Meat	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	107% 3103kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	NA	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	185% 240g	130g per day for Men 19-50 years
Sugars	NA	66.3% 48g	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	61% 23g	38g per day for Men 19-50 years
Protein	43% 24g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	173% 2.25mg	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	10.2% 41μg	79.4% 318μg	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	7.56% 6.8mg	131% 118mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	11.8% 118mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	256% 2.3mg	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	191% 15.2mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	233% 5.35mg	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	135% 948mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Roasted European Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Roasted European Chestnuts:

• 1 pound of Creamed Dried Coconut Meat has 1.5 times more Vitamin B5 than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 7.8 times more Vitamin B9 and 17.3 times more Vitamin C than Creamed Dried Coconut Meat.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Creamed Dried Coconut Meat as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Roasted European Chestnuts:

• 1 pound of Creamed Dried Coconut Meat has 1.6 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 18.5 times more Sodium and 3.6 times more Zinc than Roasted European Chestnuts.
• Both Creamed Dried Coconut Meat and Roasted European Chestnuts contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 2.8 times more Energy, 31.4 times more Fat, 148 times more Saturated Fat and 1.7 times more Protein than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 2.5 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Roasted European Chestnuts offer comparable quantities of Omega 6 per one pound.