Comparing Nutrients in 100 grams Dried Japanese Chestnuts VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Dried Japanese Chestnuts	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.97% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	57.6% 18.4g	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	1.34% 0.23g	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	4.3% 5.6g	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	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Frozen Coconut Milk	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.62% 0.48mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	27.3% 109μg	3.5% 14μg	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	1.22% 1.1mg	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	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	7.2% 72mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	26% 0.24mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	35% 0.81mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 34.9 times more Vitamin B1, more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 22 times more Vitamin B6, 7.8 times more Vitamin B9 and 55.7 times more Vitamin C than Frozen Coconut Milk.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Japanese Chestnuts vs Frozen Coconut Milk:

• Dried Japanese Chestnuts have 18 times more Calcium, 5.6 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium, 2.8 times more Sodium and 4.4 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 7.2 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Japanese Chestnuts have 1.8 times more Energy, 1.3 times more Omega 6, 14.6 times more Carbohydrate and 3.3 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 16.8 times more Fat and 100.8 times more Saturated Fat than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.