Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	6.4% 186kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	49% 47.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	132% 42g	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	3.05% 0.52g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.83g	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	33.6% 12.8g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	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	7.8% 0.094mg	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	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	5.9% 0.077mg	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	9.2% 37μg	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	5.2% 4.68mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	68.5% 0.62mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	92% 2.13mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	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	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.8% 66.6g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Steamed European Chestnuts as well as Raw 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 Coconut:

• Boiled and Steamed European Chestnuts have 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.