Comparing Nutrients in 1 pound Coconut VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	55.4% 1606kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	9.77% 1.66g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	97% 126g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	107% 41g	NA	38g per day for Men 19-50 years
Protein	27% 15g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Coconut	Boiled 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	25% 0.3mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	81.3% 1.06mg	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	29.5% 118μg	43% 172μg	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	16.6% 15mg	135% 121mg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	238% 2.14mg	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	138% 11mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	168% 3.87mg	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	73.2% 513mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	5.76% 213g	8.35% 309g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts contain 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Coconut vs Boiled European Chestnuts:

• Raw Coconut Meat has 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Steamed European Chestnuts have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Coconut Meat has 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.