Comparing Nutrients in 100 grams Coconut VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Energy	12.2% 354kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	9.24% 1.57g	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	59.5% 77.3g	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	30.8% 11.7g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	51% 0.66mg	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	27.3% 109μg	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	16.7% 15mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	72.2% 0.65mg	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	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	56.5% 1.3mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	29% 986mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.26% 9.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Dried European Chestnuts per 100 g

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

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

• 100 g of Dried European Chestnuts contain 4.5 times more Vitamin B1, 18 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Coconut Meat.
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• Both Raw Coconut Meat as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Coconut have 5.6 times more Selenium and 3.1 times more Zinc than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain 4.8 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut have 7.5 times more Fat and 35.5 times more Saturated Fat than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain more Omega 3, 4.3 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Coconut Meat.
• Both Coconut and Dried European Chestnuts offer comparable quantities of Energy per 100 grams.
• 100 grams of Coconut provide inadequate amounts of Omega 3