Comparing Nutrients in 5 ounces Dried peeled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	18% 523kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	253% 81g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	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	85.5% 111g	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	12.7% 7.1g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	39% 156μg	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	23.8% 21.4mg	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

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	42.3% 3.4mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	27.7% 194mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	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	3.5% 52.4mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.11% 4.25g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.2 times more Vitamin B9 and 10.1 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Vitamin B5 per 5 oz.
• Both Dried peeled 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 Dried peeled European Chestnuts vs Dried Coconut:

• Dried peeled European Chestnuts have 2.5 times more Calcium and 1.8 times more Potassium than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.4 times more Iron, 2.3 times more Manganese, 1.5 times more Phosphorus and 5.7 times more Zinc than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Copper, Magnesium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried peeled European Chestnuts have more Omega 3, 2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.8 times more Energy, 16.5 times more Fat, 77.7 times more Saturated Fat and 1.4 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.