Comparing Nutrients in 1 pound Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	55.4% 1606kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	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	9.77% 1.66g	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	53% 69g	154% 200g	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	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	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	25% 0.3mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	138% 11mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	73.2% 513mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	64.6% 2195mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	5.76% 213g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Peeled European Chestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Coconut vs Peeled European Chestnuts:

• 1 lb of Peeled Raw European Chestnuts contains 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut has 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled European Chestnuts.
• While 1 lb of Peeled Raw European Chestnuts contains 1.4 times more Potassium than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts contain similar levels of Copper and Magnesium per one pound.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled European Chestnuts.
• While 1 lb of Peeled Raw European Chestnuts contains more Omega 3 and 2.9 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts offer comparable quantities of Omega 6 per one pound.
• 1 pound of Coconut provide inadequate amounts of Omega 3