Comparing Nutrients in 5 ounces Peeled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	9.6% 278kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	253% 81g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	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	48% 62.6g	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	4.13% 2.3g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Dried 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% 0.2mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	20.6% 82.2μg	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	63.3% 57mg	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

	Peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	16.7% 1.33mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	7.7% 54mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	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	0.19% 2.83mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.11% 4.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Peeled 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 Peeled European Chestnuts vs Dried Coconut:

• 5 ounces of Peeled European Chestnuts have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9 and 26.8 times more Vitamin C than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 6.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Dried Coconut provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 5 ounces of Dried Coconut have insufficient amounts of Vitamin C
• Both Peeled Raw 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 Peeled European Chestnuts vs Dried Coconut:

• 5 oz of Dried Coconut Meat contain 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 5.4 times more Phosphorus, 18.5 times more Sodium and 4.1 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Dried Coconut contain similar levels of Potassium per five ounces.
• 5 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peeled European Chestnuts have more Omega 3 and 1.9 times more Carbohydrate than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 3.4 times more Energy, 51.6 times more Fat, 243.5 times more Saturated Fat, 1.6 times more Omega 6 and 4.2 times more Protein than Peeled Raw European Chestnuts.
• 5 ounces of Dried Coconut provide inadequate amounts of Omega 3