Comparing Nutrients in 500 calories Coconut VS Boiled European Chestnuts

Weight per 500 calories

• Coconut: 141g
• Boiled European Chestnuts: 382g

Coconut has 2.7 times more energy per 100g than Boiled European Chestnuts. It has high energy density when compared to other foods. Boiled and Steamed European Chestnuts having average energy density.

Which food has more nutrients per 500 calories - Coconut or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	81.5% 106g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	33.5% 12.7g	NA	38g per day for Men 19-50 years
Protein	8.4% 4.7g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	68.4% 0.89mg	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	9.2% 36.7μg	36.3% 145μg	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	5.18% 4.66mg	113% 102mg	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	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	1.98% 19.8mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	200% 1.8mg	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	43% 3.43mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	142% 3.26mg	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	23% 160mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	14.8% 503mg	80.3% 2729mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	6.87% 103mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.67% 0.95mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	7.03% 260g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts contain 6.1 times more Vitamin B1, 14.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 21.9 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coconut vs Boiled European Chestnuts:

• Raw Coconut Meat has 1.6 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 8.9 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 4.6 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 5.4 times more Potassium, 3.6 times more Sodium and 3.9 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 500 calories:

• Raw Coconut Meat has 9 times more Fat and 42.3 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain more Omega 3, 3.6 times more Omega 6, 4.9 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Steamed European Chestnuts have similar amounts of Energy per 500 kcal.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.