Comparing Nutrients in 100 grams Dried European Chestnuts VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Dried European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Energy	13% 374kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	66.5% 64.5g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	179% 57.2g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	18% 23.7g	130g per day for Men 19-50 years
Sugars	NA	10% 7.35g	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	30.8% 11.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	23% 0.3mg	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	27.3% 109μg	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	16.7% 15mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Dried Coconut	Recommended Dietary Allowance
Calcium	6.7% 67mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	88.4% 0.8mg	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	29.8% 2.38mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	119% 2.75mg	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	25% 175mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	29% 986mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.26% 9.45g	0.081% 3g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Dried European Chestnuts have 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9 and 10 times more Vitamin C than Dried Coconut.
• Both Dried European Chestnuts and Dried Coconut provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried European Chestnuts have 2.6 times more Calcium and 1.8 times more Potassium than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 1.4 times more Iron, 2.1 times more Manganese, 10.3 times more Selenium and 5.7 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut contain similar levels of Copper, Magnesium, Phosphorus and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3.3 times more Carbohydrate than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 1.8 times more Energy, 14.5 times more Fat, 68.4 times more Saturated Fat and 1.4 times more Fiber than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Coconut offer comparable quantities of Protein per 100 grams.
• 100 grams of Dried Coconut provide inadequate amounts of Omega 3