Comparing Nutrients in 5 ounces Dried Coconut VS Dried European Chestnuts

Macros Ratio

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

Macro Nutrients

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Energy	32.3% 936kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	84.3% 110g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	61% 23g	43.6% 16.6g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	72.3% 0.94mg	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	3.2% 12.8μg	38.6% 155μg	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	2.36% 2.13mg	23.6% 21.3mg	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	4.16% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	102% 0.92mg	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	59% 4.7mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	80% 1.84mg	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	41.7% 292mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	41% 1398mg	3400mg per day for Men 19-50 years
Selenium	47.7% 26.2μg	4.64% 2.55μg	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	26% 2.85mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.36% 13.4g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Dried European Chestnuts contain 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 Meat.
• Both Dried Coconut and Dried European Chestnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried Coconut Meat as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Coconut have 1.2 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 10.3 times more Selenium and 5.7 times more Zinc than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 2.6 times more Calcium and 1.8 times more Potassium than Dried Coconut Meat.
• Both Dried Coconut and Dried European Chestnuts contain similar levels of Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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