Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Boiled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	6.4% 186kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	117% 37.4g	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	1.85% 0.31g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	NA	72% 52g	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	0.02% 0.014g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 51.3g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Sweetened Coconut Flakes	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	3.27% 0.043mg	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	1.06% 4.25μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	46.5% 0.42mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	59% 1.36mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.59% 22g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 9.9 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Boiled and Steamed European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Steamed European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Steamed European Chestnuts have 4.2 times more Calcium, 1.6 times more Copper, 2 times more Potassium and 4.4 times more Water than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 10.6 times more Sodium and 2.8 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Iron, Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3 and 2.2 times more Omega 6 than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 3.5 times more Energy, 20.3 times more Fat, 101.5 times more Saturated Fat, 1.9 times more Carbohydrate and 1.6 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.