Comparing Nutrients in 7 ounces Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	24.2% 703kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	68.5% 66.5g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	184% 59g	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	4.27% 0.73g	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	23.2% 30.2g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	12% 6.6g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	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	11% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	60.3% 4.82mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	32% 224mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Peeled European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Coconut vs Peeled European Chestnuts:

• 7 oz of Peeled Raw European Chestnuts contain 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut have 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.4 times more Potassium than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts contain similar levels of Copper and Magnesium per seven ounces.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut have 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain more Omega 3 and 2.9 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts offer comparable quantities of Omega 6 per seven ounces.
• 7 ounces of Coconut provide inadequate amounts of Omega 3