Comparing Nutrients in 7 ounces Dried Japanese Chestnuts VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	24.6% 714kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	8.32% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 216μg	6.95% 27.8μg	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	135% 122mg	2.43% 2.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	14.3% 143mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	52% 0.47mg	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	84% 6.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	320% 7.36mg	70% 1.6mg	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	48% 335mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	3.83% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 34.9 times more Vitamin B1, more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 22 times more Vitamin B6, 7.8 times more Vitamin B9 and 55.7 times more Vitamin C than Frozen Coconut Milk.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 18 times more Calcium, 5.6 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium, 2.8 times more Sodium and 4.4 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 7.2 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Japanese Chestnuts have 1.8 times more Energy, 1.3 times more Omega 6, 14.6 times more Carbohydrate and 3.3 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 16.8 times more Fat and 100.8 times more Saturated Fat than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.