Comparing Nutrients in 7 ounces Dried peeled European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	25.3% 732kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	355% 114g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	85% 32.3g	38g per day for Men 19-50 years
Protein	17.8% 9.94g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	45.8% 0.6mg	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	54.6% 218μg	4.47% 18μg	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	33.3% 30mg	3.3% 2.98mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	176% 1.58mg	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	59.3% 4.74mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	237% 5.45mg	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	39% 272mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	58% 1967mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	NA	66.8% 36.7μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.2 times more Vitamin B9 and 10.1 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Vitamin B5 per 7 oz.
• Both Dried peeled European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried peeled European Chestnuts vs Dried Coconut:

• Dried peeled European Chestnuts have 2.5 times more Calcium and 1.8 times more Potassium than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.4 times more Iron, 2.3 times more Manganese, 1.5 times more Phosphorus and 5.7 times more Zinc than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Dried Coconut Meat have similar amounts of Copper, Magnesium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried peeled European Chestnuts have more Omega 3, 2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.8 times more Energy, 16.5 times more Fat, 77.7 times more Saturated Fat and 1.4 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.