Comparing Nutrients in 500 calories Dried peeled European Chestnuts VS Coconut

Weight per 500 calories

• Dried peeled European Chestnuts: 136g
• Coconut: 141g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dried peeled European Chestnuts or Coconut?

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	131% 42g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	33.5% 12.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.63% 0.073mg	2.17% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.23% 1.16mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.47% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	5.87% 0.076mg	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	37.3% 149μg	9.2% 36.7μg	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	22.7% 20.5mg	5.18% 4.66mg	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	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	8.67% 86.7mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	68.3% 0.61mg	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	40.5% 3.24mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	92% 2.1mg	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	26.5% 186mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	14.8% 503mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.34% 50mg	1.9% 28.2mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.8% 66.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried peeled European Chestnuts vs Coconut:

• Dried peeled European Chestnuts have 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 11.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Coconut Meat.
• Both Dried peeled European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried peeled European Chestnuts vs Coconut:

• Dried peeled European Chestnuts have 4.4 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium and 2.7 times more Potassium than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.3 times more Manganese and 3.3 times more Zinc than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried peeled European Chestnuts have more Omega 3, 3.6 times more Omega 6, 4.9 times more Carbohydrate and 1.4 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 8.9 times more Fat and 42.1 times more Saturated Fat than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Energy per 500 kcal.
• Both Dried peeled European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.