Comparing Nutrients in 100 grams Peeled European Chestnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	6.76% 196kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.24g	82.5% 26.4g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	34% 44g	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	2.9% 1.63g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Sweetened Coconut Flakes	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% 0.14mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	14.5% 58μg	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	44.7% 40.2mg	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

	Peeled European Chestnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	11.8% 0.94mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	5.43% 38mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	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	0.13% 2mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Sweetened Coconut Flakes per 100 g

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

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

• 100 grams of Peeled European Chestnuts have 9.6 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 11.7 times more Vitamin B6, 19.3 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 100 grams of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Peeled Raw European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Peeled European Chestnuts have 1.4 times more Copper and 1.3 times more Potassium than Sweetened Coconut Flakes.
• While 100 g of Packaged Sweetened Coconut Meat Flakes contain 1.6 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 142.5 times more Sodium and 1.4 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Peeled European Chestnuts have more Omega 3 and 2 times more Omega 6 than Sweetened Coconut Flakes.
• While 100 g of Packaged Sweetened Coconut Meat Flakes contain 2.3 times more Energy, 22.4 times more Fat, 112.3 times more Saturated Fat and 1.9 times more Protein than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Sweetened Coconut Flakes offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6