Comparing Nutrients in 100 grams Boiled European Chestnuts VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Boiled European Chestnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	4.5% 131kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	34% 44.4g	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	3.57% 2g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	23.5% 0.31mg	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	9.5% 38μg	2.25% 9μg	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	29.7% 26.7mg	1.67% 1.5mg	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

	Boiled European Chestnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	90% 0.81mg	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	21.6% 1.73mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	122% 2.8mg	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	14% 99mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Toasted Dried Coconut per 100 g

Compare the macro and micronutrient content in 100 g of Boiled European Chestnuts versus 100 g of Toasted Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled European Chestnuts vs Toasted Dried Coconut:

• 100 grams of Boiled European Chestnuts have 2.4 times more Vitamin B1, 4.2 times more Vitamin B9 and 17.8 times more Vitamin C than Toasted Dried Coconut.
• While 100 g of Toasted Dried Coconut Meat contain 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Toasted Dried Coconut provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled European Chestnuts vs Toasted Dried Coconut:

• 100 grams of Boiled European Chestnuts have 1.7 times more Calcium and 1.3 times more Potassium than Toasted Dried Coconut.
• While 100 g of Toasted Dried Coconut Meat contain 1.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Sodium and 8.2 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Dried Coconut Meat contain 4.5 times more Energy, 34.1 times more Fat, 160.3 times more Saturated Fat, 1.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Toasted Dried Coconut offer comparable quantities of Omega 6 per 100 grams.