Comparing Nutrients in 7 ounces Boiled European Chestnuts VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Boiled European Chestnuts	Coconut Milk	Recommended Dietary Allowance
Energy	8.96% 260kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	131% 42g	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	3.05% 0.52g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	9.14% 6.63g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Coconut Milk	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	5.04% 0.065mg	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	7.94% 31.8μg	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	6.17% 5.56mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	58.7% 0.53mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	79% 1.8mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Coconut Milk per 7 oz

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

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

• 7 ounces of Boiled European Chestnuts have 5.7 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B5, 7.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.5 times more Vitamin C than Coconut Milk.
• Both Boiled European Chestnuts and Coconut Milk provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled European Chestnuts have 2.9 times more Calcium, 1.8 times more Copper, 1.5 times more Magnesium and 2.7 times more Potassium than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 2.7 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Coconut Milk contain similar levels of Iron, Manganese and Phosphorus per seven ounces.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled European Chestnuts have more Omega 3, 1.9 times more Omega 6 and 5 times more Carbohydrate than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 1.8 times more Energy, 17.3 times more Fat and 81.3 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Coconut Milk offer comparable quantities of Protein per seven ounces.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6