Comparing Nutrients in 7 ounces Frozen Coconut Milk VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Frozen Coconut Milk	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	14% 401kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.3g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Roasted 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	3.8% 0.046mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.32% 1.33mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	76% 0.99mg	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	6.95% 27.8μg	34.7% 139μg	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	2.43% 2.2mg	57.3% 51.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	112% 1mg	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	20% 1.6mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	102% 2.34mg	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	16.7% 117mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.83% 142g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Roasted European Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Coconut Milk vs Roasted European Chestnuts:

• 7 oz of Roasted European Chestnuts contain 10.6 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 16.6 times more Vitamin B6, 5 times more Vitamin B9 and 23.6 times more Vitamin C than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Frozen Coconut Milk as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Coconut Milk vs Roasted European Chestnuts:

• 7 oz of Roasted European Chestnuts contain 7.3 times more Calcium, 2.2 times more Copper, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.6 times more Potassium than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Roasted European Chestnuts contain similar levels of Iron, Magnesium and Zinc per seven ounces.
• 7 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Coconut Milk have 9.5 times more Fat and 44.6 times more Saturated Fat than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 3.4 times more Omega 6, 9.5 times more Carbohydrate and 2 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Roasted European Chestnuts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6