Comparing Nutrients in 100 grams Dried peeled European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	12.7% 369kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	82.5% 26.4g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	50.7% 36.8g	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	0.014% 0.01g	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	% 0.53g	g per day for Men 19-50 years
Sucrose	NA	% 36.2g	g per day for Men 19-50 years
Fiber	NA	26% 9.9g	38g per day for Men 19-50 years
Protein	8.95% 5g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	2.3% 0.03mg	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	27.5% 110μg	0.75% 3μg	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	16.8% 15mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	32.8% 0.3mg	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	30% 2.4mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	41.7% 0.96mg	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	19.6% 137mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	NA	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried peeled European Chestnuts vs Sweetened Coconut Flakes:

• Dried peeled European Chestnuts have 23.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 22.2 times more Vitamin B6, 36.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Dried peeled European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried peeled European Chestnuts vs Sweetened Coconut Flakes:

• Dried peeled European Chestnuts have 5.8 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 7.7 times more Sodium and 2 times more Zinc than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried peeled European Chestnuts have more Omega 3, 6.2 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 7.2 times more Fat and 35.9 times more Saturated Fat than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 100 g.
• Both Dried peeled European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.