Comparing Nutrients in 1 pound Dried Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Dried Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	103% 2994kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	154% 200g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	195% 74g	NA	38g per day for Men 19-50 years
Protein	55.7% 31.2g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Peeled 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	22.7% 0.27mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	123% 1.6mg	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	65.8% 263μg	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	203% 182mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	211% 1.9mg	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	188% 15mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	66.3% 1.52mg	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	133% 934mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	6.37% 236g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Coconut has 6.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Peeled European Chestnuts.
• While 1 lb of Peeled Raw European Chestnuts contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9 and 26.8 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut and Peeled European Chestnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• 1 pound of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Coconut has 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 5.4 times more Phosphorus, 18.5 times more Sodium and 4.1 times more Zinc than Peeled European Chestnuts.
• Both Dried Coconut and Peeled European Chestnuts contain similar levels of Potassium per one pound.
• 1 pound of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 3.4 times more Energy, 51.6 times more Fat, 243.5 times more Saturated Fat, 1.6 times more Omega 6 and 4.2 times more Protein than Peeled European Chestnuts.
• While 1 lb of Peeled Raw European Chestnuts contains more Omega 3 and 1.9 times more Carbohydrate than Dried Coconut Meat.
• 1 pound of Dried Coconut provide inadequate amounts of Omega 3