Comparing Nutrients in 100 grams Coconut VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	12.2% 354kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	18% 0.23mg	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	6.5% 26μg	9.5% 38μg	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	3.67% 3.3mg	29.7% 26.7mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	52.4% 0.47mg	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	30.4% 2.43mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	37% 0.85mg	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	16% 113mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.84% 68g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts contain 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B5 per 100 g.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Coconut Meat has 1.4 times more Iron, 1.8 times more Manganese and 4.4 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Potassium, 1.4 times more Sodium and 1.5 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Steamed European Chestnuts have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Coconut Meat has 2.7 times more Energy, 24.3 times more Fat, 114.2 times more Saturated Fat and 1.7 times more Protein than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain more Omega 3, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.