Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Boiled European Chestnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	6.4% 186kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73g	g per day for Men 19-50 years
Fiber	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	3.16% 0.041mg	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	13.5% 54μg	4.96% 20μg	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	42% 38mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	37% 0.33mg	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	30.7% 2.45mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	50.2% 1.16mg	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	20% 140mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Canned Coconut Cream sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled European Chestnuts versus 5 oz of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled European Chestnuts vs Canned Coconut Cream sweetened:

• 5 ounces of Boiled European Chestnuts have 6.7 times more Vitamin B1, 2.6 times more Vitamin B2, 19.2 times more Vitamin B3, 1.9 times more Vitamin B5, 8 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled European Chestnuts vs Canned Coconut Cream sweetened:

• 5 ounces of Boiled European Chestnuts have 11.5 times more Calcium, 2 times more Copper, 13.3 times more Iron, 3.2 times more Magnesium, 4.5 times more Phosphorus and 7.1 times more Potassium than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.3 times more Sodium and 2.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Coconut Cream sweetened contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled European Chestnuts have more Omega 3, 3.1 times more Omega 6 and 1.7 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 2.7 times more Energy, 11.8 times more Fat, 59.5 times more Saturated Fat and 1.9 times more Carbohydrate than Boiled and Steamed European Chestnuts.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6