Comparing Nutrients in 5 ounces Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.3% 502kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	3.67% 0.62g	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	48% 62.6g	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	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	38.4% 0.5mg	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	20.6% 82.2μg	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	63.3% 57mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	66% 0.59mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	20.7% 0.48mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	20% 686mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Peeled European Chestnuts per 5 oz

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

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

• 5 oz of Peeled Raw European Chestnuts contain 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Coconut have 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled European Chestnuts.
• While 5 oz of Peeled Raw European Chestnuts contain 1.4 times more Potassium than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts contain similar levels of Copper and Magnesium per five ounces.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled European Chestnuts.
• While 5 oz of Peeled Raw European Chestnuts contain more Omega 3 and 2.9 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts offer comparable quantities of Omega 6 per five ounces.
• 5 ounces of Coconut provide inadequate amounts of Omega 3