Comparing Nutrients in 7 ounces Raw European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Raw European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	14.6% 423kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	57.3% 55.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	164% 52.4g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	0.027% 0.02g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 72g	g per day for Men 19-50 years
Fiber	42.3% 16g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	4.58% 0.06mg	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	30.8% 123μg	1.5% 5.95μg	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	95% 85.3mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	65% 0.59mg	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	25% 2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	82.7% 1.9mg	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	26.4% 185mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Sweetened Coconut Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw European Chestnuts vs Sweetened Coconut Flakes:

• 7 ounces of Raw European Chestnuts have 15.9 times more Vitamin B1, 11.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 12.5 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw European Chestnuts vs Sweetened Coconut Flakes:

• 7 ounces of Raw European Chestnuts have 2.5 times more Calcium, 1.5 times more Copper and 1.4 times more Potassium than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 1.5 times more Iron, 1.6 times more Magnesium, 95 times more Sodium and 1.4 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Sweetened Coconut Flakes contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw European Chestnuts have more Omega 3 and 3.6 times more Omega 6 than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 2.1 times more Energy, 12.4 times more Fat, 62.1 times more Saturated Fat and 1.3 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Sweetened Coconut Flakes offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6