Comparing Nutrients in 5 ounces Boiled European Chestnuts VS 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	6.4% 186kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	124% 40g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.9% 0.49g	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	44.6% 58g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Canned Flaked Sweetened Dried Coconut Meat	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	26% 0.34mg	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	2.5% 9.92μg	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	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	6.52% 65.2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	48.5% 0.44mg	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	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	134% 3.08mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Canned Flaked Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Boiled European Chestnuts have 4.9 times more Vitamin B1, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of 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 five ounces.

Comparing minerals per 5 ounces for Boiled European Chestnuts vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Boiled European Chestnuts have 3.3 times more Calcium, 1.5 times more Copper and 2.2 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.5 times more Manganese and 6.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Iron, Magnesium and Phosphorus per five ounces.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled European Chestnuts have 1.4 times more Omega 6 than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 3.4 times more Energy, 23 times more Fat, 108.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled and Steamed European Chestnuts.