Comparing Nutrients in 1 pound Coconut VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Energy	55.4% 1606kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	9.77% 1.66g	42% 7.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	270% 351g	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	140% 53g	38g per day for Men 19-50 years
Protein	27% 15g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	81.4% 4.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	231% 3mg	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	124% 494μg	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	75.6% 68mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	328% 2.95mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	256% 5.9mg	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	132% 4472mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.76% 213g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Dried European Chestnuts per 1 lb

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

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

• 1 lb of Dried European Chestnuts contains 4.5 times more Vitamin B1, 18 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Coconut Meat.
• 1 pound of Coconut have insufficient amounts of Vitamin B2
• Both Raw Coconut Meat as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut has 5.6 times more Selenium and 3.1 times more Zinc than Dried European Chestnuts.
• While 1 lb of Dried European Chestnuts contains 4.8 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts contain similar levels of Iron and Manganese per one pound.
• 1 pound of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 7.5 times more Fat and 35.5 times more Saturated Fat than Dried European Chestnuts.
• While 1 lb of Dried European Chestnuts contains more Omega 3, 4.3 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts offer comparable quantities of Energy per one pound.
• 1 pound of Coconut provide inadequate amounts of Omega 3