Comparing Nutrients in 5 ounces Dried European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	18.3% 530kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	253% 81g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	84.3% 110g	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	43.6% 16.6g	61% 23g	38g per day for Men 19-50 years
Protein	16% 9.06g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Dried 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	35% 0.42mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 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	38.6% 155μg	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	23.6% 21.3mg	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 European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	9.5% 95mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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% 3.37mg	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	80% 1.84mg	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	35.4% 248mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	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	0.36% 13.4g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Dried Coconut per 5 oz

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

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

• 5 ounces of Dried European Chestnuts have 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9 and 10 times more Vitamin C than Dried Coconut.
• Both Dried European Chestnuts and Dried Coconut provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried European Chestnuts vs Dried Coconut:

• 5 ounces of Dried European Chestnuts have 2.6 times more Calcium and 1.8 times more Potassium than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 1.4 times more Iron, 2.1 times more Manganese, 10.3 times more Selenium and 5.7 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut contain similar levels of Copper, Magnesium, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 1.8 times more Energy, 14.5 times more Fat, 68.4 times more Saturated Fat and 1.4 times more Fiber than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut offer comparable quantities of Protein per five ounces.
• 5 ounces of Dried Coconut provide inadequate amounts of Omega 3