Comparing Nutrients in 100 grams Raw European Chestnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Coconut	4%	80%	16%

Macro Nutrients

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Energy	7.34% 213kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	23.7% 9g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Raw 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	20% 0.24mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	15.5% 62μg	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	47.8% 43mg	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

	Raw European Chestnuts	Coconut	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	12.6% 1mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	13.3% 93mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	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	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Coconut per 100 g

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

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

• 100 grams of Raw European Chestnuts have 3.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7 times more Vitamin B6, 2.4 times more Vitamin B9 and 13 times more Vitamin C than Coconut.
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• Both Raw European Chestnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Raw European Chestnuts have 1.9 times more Calcium and 1.5 times more Potassium than Coconut.
• While 100 g of Raw Coconut Meat contain 2.4 times more Iron, 1.6 times more Manganese and 2.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw European Chestnuts have more Omega 3, 2.2 times more Omega 6 and 3 times more Carbohydrate than Coconut.
• While 100 g of Raw Coconut Meat contain 1.7 times more Energy, 14.8 times more Fat, 69.9 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Coconut offer comparable quantities of Fiber per 100 grams.
• 100 grams of Coconut provide inadequate amounts of Omega 3