Comparing Nutrients in 7 ounces Chinese Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Coconut	4%	80%	16%

Macro Nutrients

	Chinese Chestnuts	Coconut	Recommended Dietary Allowance
Energy	15.3% 445kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	184% 59g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	47% 18g	38g per day for Men 19-50 years
Protein	15% 8.33g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Coconut	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	8.24% 0.11mg	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	33.7% 135μg	13% 51.6μg	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	79.4% 71.4mg	7.28% 6.55mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	96% 0.86mg	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	35% 2.8mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	129% 2.98mg	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	27.2% 191mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Chestnuts versus 7 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Chestnuts vs Coconut:

• 7 ounces of Chinese Chestnuts have 2.4 times more Vitamin B1, 9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 7.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 10.9 times more Vitamin C than Coconut.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Chinese Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Chestnuts vs Coconut:

• 7 ounces of Chinese Chestnuts have 2.6 times more Magnesium and 1.3 times more Potassium than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.7 times more Iron and 1.3 times more Zinc than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Coconut contain similar levels of Copper, Manganese and Phosphorus per seven ounces.
• Both Raw Chinese Chestnuts as well as Raw Coconut Meat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Chestnuts have 3.2 times more Carbohydrate and 1.3 times more Protein than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.6 times more Energy, 30.2 times more Fat, 181.1 times more Saturated Fat and 1.4 times more Omega 6 than Raw Chinese Chestnuts.
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 6
• Both Raw Chinese Chestnuts as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Chinese Chestnuts VS Coconut

What are the health benefits of Chinese Chestnuts compared to Coconut?

Chinese chestnuts are a good source of fiber, vitamin C, and manganese, which can support digestive health, immune function, and bone health. They are also lower in saturated fat compared to coconut, making them a heart-healthy option. On the other hand, coconuts are rich in medium-chain triglycerides (MCTs), which can provide quick energy and support brain health. However, they are high in saturated fat, so consuming them in moderation is recommended. Both Chinese chestnuts and coconuts can be part of a balanced vegan diet, offering unique health benefits.

Can I lose weight easier by eating more Chinese Chestnuts or Coconut?

Both Chinese chestnuts and coconut can be part of a healthy diet, but when it comes to weight loss, Chinese chestnuts would be the better option. Chinese chestnuts are lower in calories and fat compared to coconuts, making them a more weight-loss-friendly choice. Additionally, Chinese chestnuts are a good source of fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes in addition to specific food choices.

Should I eat more Chinese Chestnuts or more Coconut to gain more muscles while training consistently?

To gain muscle while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Chinese chestnuts are a good source of carbohydrates and fiber, while coconuts are higher in healthy fats. For muscle building, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle growth goals.

What is the environmental impact of producing Chinese Chestnuts compared to Coconut?

Chinese chestnuts have a lower environmental impact compared to coconuts. Chestnut trees require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, chestnuts are typically grown locally in many regions, reducing the carbon footprint associated with transportation compared to coconuts, which are often imported from tropical regions.