Comparing Nutrients in 5 ounces Raw European Chestnuts VS Coconut

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	10.4% 302kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	49% 47.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	49.7% 64.6g	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	30.2% 11.5g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Raw 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	28% 0.34mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	22% 88μg	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	67.7% 61mg	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

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	18% 1.43mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	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	19% 132mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	1.86% 69g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Coconut per 5 oz

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

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

• 5 ounces of Raw European Chestnuts have 3.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7 times more Vitamin B6, 2.4 times more Vitamin B9 and 13 times more Vitamin C than Coconut.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Raw European Chestnuts have 1.9 times more Calcium and 1.5 times more Potassium than Coconut.
• While 5 oz of Raw Coconut Meat contain 2.4 times more Iron, 1.6 times more Manganese and 2.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3 times more Carbohydrate than Coconut.
• While 5 oz of Raw Coconut Meat contain 1.7 times more Energy, 14.8 times more Fat, 69.9 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut offer comparable quantities of Fiber per five ounces.
• 5 ounces of Coconut provide inadequate amounts of Omega 3