Comparing Nutrients in 5 ounces Coconut VS Dried peeled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Coconut	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.3% 502kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	85.5% 111g	130g per day for Men 19-50 years
Sugars	12% 8.83g	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	33.6% 12.8g	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried peeled 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	7.8% 0.094mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	72.6% 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	9.2% 37μg	39% 156μg	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	5.2% 4.68mg	23.8% 21.4mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	103% 0.93mg	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	43% 3.44mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	73% 1.68mg	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	23% 160mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.34% 12.8g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Dried peeled European Chestnuts contain 5.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Coconut Meat.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Coconut Meat as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Coconut have 1.3 times more Manganese and 3.1 times more Zinc than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 4.6 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• Both Coconut and Dried peeled European Chestnuts contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 8.6 times more Fat and 40.4 times more Saturated Fat than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain more Omega 3, 3.8 times more Omega 6, 5.1 times more Carbohydrate and 1.5 times more Protein than Raw Coconut Meat.
• Both Coconut and Dried peeled European Chestnuts offer comparable quantities of Energy per five ounces.
• 5 ounces of Coconut provide inadequate amounts of Omega 3