Comparing Nutrients in 7 ounces Boiled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	8.96% 260kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	184% 59g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	42.4% 55g	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	7.1% 3.97g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	43% 3.43mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	28% 196mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	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	3.57% 53.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.66% 135g	2.52% 93g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled European Chestnuts vs Coconut:

• Boiled and Steamed European Chestnuts have 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.