Comparing Nutrients in 7 ounces Dried European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	25.6% 742kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	355% 114g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	118% 153g	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	61% 23.2g	85% 32.3g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried 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	48.8% 0.59mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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% 216μg	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% 29.8mg	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 European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	143% 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% 4.72mg	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	112% 2.58mg	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	49.6% 347mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	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	0.51% 18.8g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Dried Coconut per 7 oz

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

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

• 7 ounces of Dried European Chestnuts have 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9 and 10 times more Vitamin C than Dried Coconut.
• Both Dried European Chestnuts and Dried Coconut provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried European Chestnuts have 2.6 times more Calcium and 1.8 times more Potassium than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.4 times more Iron, 2.1 times more Manganese, 10.3 times more Selenium and 5.7 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut contain similar levels of Copper, Magnesium, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.8 times more Energy, 14.5 times more Fat, 68.4 times more Saturated Fat and 1.4 times more Fiber than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Coconut provide inadequate amounts of Omega 3