Comparing Nutrients in 7 ounces Raw European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	14.6% 423kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	184% 59g	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	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	69.5% 90g	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	42.3% 16g	47% 18g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Raw 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	39.4% 0.47mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	25% 2mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	26.4% 185mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	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	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Coconut per 7 oz

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

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

• 7 ounces of Raw European Chestnuts have 3.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7 times more Vitamin B6, 2.4 times more Vitamin B9 and 13 times more Vitamin C than Coconut.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raw European Chestnuts have 1.9 times more Calcium and 1.5 times more Potassium than Coconut.
• While 7 oz of Raw Coconut Meat contain 2.4 times more Iron, 1.6 times more Manganese and 2.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3 times more Carbohydrate than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.7 times more Energy, 14.8 times more Fat, 69.9 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Coconut provide inadequate amounts of Omega 3

Frequently Asked Questions about Raw European Chestnuts VS Coconut

What are the health benefits of Raw European Chestnuts compared to Coconut?

Raw European chestnuts are a good source of dietary fiber, vitamin C, and manganese. They are also lower in fat compared to coconut. On the other hand, coconuts are rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can provide a quick source of energy. Both foods can be part of a healthy diet, but chestnuts may be a better option for those looking to reduce their fat intake.

Can I lose weight easier by eating more Raw European Chestnuts or Coconut?

Both raw European chestnuts and coconut can be part of a healthy diet for weight loss. However, when it comes to weight loss, it's important to focus on overall calorie intake and nutrient balance rather than specific foods. Both chestnuts and coconut can be calorie-dense, so it's essential to consume them in moderation as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and legumes. Remember to also consider factors like physical activity, hydration, and portion sizes for successful weight loss.

Should I eat more Raw European Chestnuts or more Coconut to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both raw European chestnuts and coconut are not high in protein compared to other plant-based foods. For muscle building, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to support muscle growth.

What is the environmental impact of producing Raw European Chestnuts compared to Coconut?

Raw European Chestnuts have a lower environmental impact compared to coconuts. Chestnuts require less water, land, and resources to grow, making them a more sustainable option. Additionally, chestnuts are often grown locally in Europe, reducing the carbon footprint associated with transportation compared to coconuts, which are typically imported from tropical regions.