Comparing Nutrients in 5 ounces Dried Japanese Chestnuts VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	17.6% 510kcal	9.87% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	6.1% 7.9g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13.3% 7.44g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	3.27% 0.043mg	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	4.96% 20μg	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	97% 87mg	1.73% 1.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	10.2% 102mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	37% 0.33mg	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	60% 4.8mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	50% 1.15mg	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	34.2% 240mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.74% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 34.9 times more Vitamin B1, more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 22 times more Vitamin B6, 7.8 times more Vitamin B9 and 55.7 times more Vitamin C than Frozen Coconut Milk.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 18 times more Calcium, 5.6 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium, 2.8 times more Sodium and 4.4 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 7.2 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Japanese Chestnuts have 1.8 times more Energy, 1.3 times more Omega 6, 14.6 times more Carbohydrate and 3.3 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 16.8 times more Fat and 100.8 times more Saturated Fat than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.