Comparing Nutrients in 5 ounces Roasted European Chestnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Roasted European Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	12% 347kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	271% 87g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	19% 7.23g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Creamed Dried Coconut Meat	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	28.7% 0.34mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	33% 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	25% 99μg	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	41% 37mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	127% 1.14mg	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% 1.3mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	172% 3.94mg	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	21.7% 152mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	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	7.35% 0.81mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	0.064% 2.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Creamed Dried Coconut Meat per 5 oz

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

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

• 5 ounces of Roasted European Chestnuts have 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 7.8 times more Vitamin B9 and 17.3 times more Vitamin C than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 1.5 times more Vitamin B5 than Roasted European Chestnuts.
• 5 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Creamed Dried Coconut Meat contain 1.6 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 18.5 times more Sodium and 3.6 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Creamed Dried Coconut Meat contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted European Chestnuts have 2.5 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 2.8 times more Energy, 31.4 times more Fat, 148 times more Saturated Fat and 1.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Creamed Dried Coconut Meat offer comparable quantities of Omega 6 per five ounces.