Comparing Nutrients in 7 ounces Dried Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Dried Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	45% 1310kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	85% 32.3g	NA	38g per day for Men 19-50 years
Protein	24.4% 13.7g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	53.7% 0.7mg	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	4.47% 18μg	28.8% 115μg	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	3.3% 2.98mg	88.6% 79.8mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	92% 0.83mg	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	82.4% 6.6mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	29% 0.67mg	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	58.4% 409mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	2.8% 103g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Coconut have 6.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9 and 26.8 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut and Peeled European Chestnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Coconut have insufficient amounts of Vitamin C
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Coconut have 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 5.4 times more Phosphorus, 18.5 times more Sodium and 4.1 times more Zinc than Peeled European Chestnuts.
• Both Dried Coconut and Peeled European Chestnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coconut have 3.4 times more Energy, 51.6 times more Fat, 243.5 times more Saturated Fat, 1.6 times more Omega 6 and 4.2 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain more Omega 3 and 1.9 times more Carbohydrate than Dried Coconut Meat.
• 7 ounces of Dried Coconut provide inadequate amounts of Omega 3