Comparing Nutrients in 100 grams Dried Japanese Chestnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Dried Japanese Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	12.4% 360kcal	23.6% 684kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	9.38% 5.25g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.62% 0.48mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	23.4% 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	68% 61.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	7.2% 72mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	89.7% 0.81mg	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	42.3% 3.38mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	121% 2.8mg	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	24% 169mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	0.045% 1.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Japanese Chestnuts vs Creamed Dried Coconut Meat:

• Dried Japanese Chestnuts have 13.1 times more Vitamin B1, 3.8 times more Vitamin B2, 5.7 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9 and 40.9 times more Vitamin C than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.7 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Japanese Chestnuts vs Creamed Dried Coconut Meat:

• Dried Japanese Chestnuts have 2.8 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Creamed Dried Coconut Meat.
• Both Dried Japanese Chestnuts and Creamed Dried Coconut Meat have similar amounts of Iron, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Japanese Chestnuts have 3.8 times more Carbohydrate than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.9 times more Energy, 55.7 times more Fat, 334.7 times more Saturated Fat and 2.6 times more Omega 6 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Creamed Dried Coconut Meat have similar amounts of Protein per 100 g.
• Both Dried Japanese Chestnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.