Comparing Nutrients in 300 calories Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat

Weight per 300 calories

• Boiled European Chestnuts: 229g
• Canned Flaked Sweetened Dried Coconut Meat: 67.7g

Canned Flaked Sweetened Dried Coconut Meat has 3.4 times more energy per unit of mass than Boiled and Steamed European Chestnuts, which is very high in comparison to other foods. Boiled European Chestnuts having average energy density.

Discover which food has more nutrients per 300 calories - Boiled European Chestnuts or Canned Flaked Sweetened Dried Coconut Meat?

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	59.5% 19g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8% 3.05g	38g per day for Men 19-50 years
Protein	8.18% 4.6g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.25% 2.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	1.7% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	1.04% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	12.3% 0.16mg	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	21.8% 87μg	1.2% 4.74μg	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	68% 61mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	10.5% 105mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	23% 0.21mg	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	49.5% 3.96mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	7.9% 33mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	64% 1.47mg	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	32.4% 227mg	9.96% 69.8mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	6.45% 219mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.12% 62mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.43% 15.8g	3700g per day for Men 19-50 years

Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled European Chestnuts or Canned Flaked Sweetened Dried Coconut Meat?

Lets compare vitamin content per 300 calories of Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 300 calories of Boiled European Chestnuts have 16.7 times more Vitamin B1, 17.6 times more Vitamin B2, 8.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 18.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• 300 calories of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 300 calories of Boiled European Chestnuts have 11.1 times more Calcium, 5.2 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus and 7.5 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 300 kcal of Canned Flaked Sweetened Dried Coconut Meat contain 1.9 times more Zinc than Boiled and Steamed European Chestnuts.
• 300 calories of Boiled European Chestnuts lack sufficient amounts of Zinc
• 300 calories of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled European Chestnuts have 4.7 times more Omega 6, 2.3 times more Carbohydrate and 2 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While 300 kcal of Canned Flaked Sweetened Dried Coconut Meat contain 6.8 times more Fat and 32 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Flaked Sweetened Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein