Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	6.4% 186kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	253% 81g	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	5.9% 1g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	61% 23g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried Coconut	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	32.7% 0.43mg	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	3.2% 12.8μg	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	2.36% 2.13mg	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	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	125% 1.13mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	169% 3.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	47.7% 26.2μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled European Chestnuts vs Dried Coconut:

• Boiled and Steamed European Chestnuts have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 17.8 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Dried Coconut Meat have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled European Chestnuts vs Dried Coconut:

• Boiled and Steamed European Chestnuts have 1.8 times more Calcium, 1.3 times more Potassium and 22.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Sodium and 8 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3 than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Energy, 46.8 times more Fat, 220.1 times more Saturated Fat, 1.4 times more Omega 6 and 3.4 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Dried Coconut Meat have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Steamed European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.