Comparing Nutrients in 5 ounces Dried peeled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	18% 523kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	49% 47.5g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	132% 42g	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	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	85.5% 111g	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	12.7% 7.1g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	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	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	39% 156μg	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	23.8% 21.4mg	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

	Dried peeled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	9.07% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	42.3% 3.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	27.7% 194mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	1.8% 66.6g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Coconut Meat.
• Both Dried peeled 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 Dried peeled European Chestnuts vs Coconut:

• Dried peeled European Chestnuts have 4.6 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.2 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.3 times more Manganese, 3.1 times more Zinc and 5.2 times more Water than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried peeled European Chestnuts have more Omega 3, 3.8 times more Omega 6, 5.1 times more Carbohydrate and 1.5 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 8.6 times more Fat and 40.4 times more Saturated Fat than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Raw Coconut Meat have similar amounts of Energy per 5 oz.
• Both Dried peeled European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.