Comparing Nutrients in 100 grams Coconut VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Coconut	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	12.2% 354kcal	6.76% 196kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	2.6% 0.44g	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	34% 44g	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	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Coconut	Peeled 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% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	27% 0.35mg	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	14.5% 58μg	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	44.7% 40.2mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	46.4% 0.42mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	14.6% 0.34mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	14.2% 484mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Peeled European Chestnuts per 100 g

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

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

• 100 g of Peeled Raw European Chestnuts contain 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.2 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Coconut have 2.6 times more Iron, 4.5 times more Manganese, 3 times more Phosphorus and 2.2 times more Zinc than Peeled European Chestnuts.
• While 100 g of Peeled Raw European Chestnuts contain 1.4 times more Potassium than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts contain similar levels of Copper and Magnesium per 100 grams.
• Both Raw Coconut Meat as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut have 1.8 times more Energy, 26.8 times more Fat, 126.4 times more Saturated Fat and 2 times more Protein than Peeled European Chestnuts.
• While 100 g of Peeled Raw European Chestnuts contain more Omega 3 and 2.9 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Peeled European Chestnuts offer comparable quantities of Omega 6 per 100 grams.
• 100 grams of Coconut provide inadequate amounts of Omega 3