Comparing Nutrients in 100 grams Boiled European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	4.5% 131kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	2.15% 0.37g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.23g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	3.57% 2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	4.15% 0.054mg	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	6.5% 26μg	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	3.67% 3.3mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	4.6% 46mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	48.3% 0.44mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	65.2% 1.5mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	NA	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.27% 47g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Steamed European Chestnuts have 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Coconut Meat have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Steamed European Chestnuts have more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.