Comparing Nutrients in 300 calories Dried Japanese ChestnutsVS Shredded Sweetened Dried Coconut Meat

Weight per 300 calories

Dried Japanese Chestnuts

83.3g

Shredded Sweetened Dried Coconut Meat

60g

Shredded Sweetened Dried Coconut Meat has 1.4 times more energy per unit of mass than Dried Japanese Chestnuts, which is very high in comparison to other foods. Dried Japanese Chestnuts having high energy density.

Which food has more nutrients per 300 calories - Dried Japanese Chestnuts or Shredded Sweetened Dried Coconut Meat?

Macros Ratio

Protein Fat Carbs

Dried Japanese Chestnuts

91%

Shredded Sweetened Dried Coconut Meat

61%

37%

300 kcal ▼

Macro Nutrients

Dried Japanese Chestnutsvs Shredded Sweetened Dried Coconut Meat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.07%1.03g

Fat

22%21.3g

1.03 gvs21.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g

Saturated Fat

59%19g

0.15 gvs19 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g

Omega 3

0%0g

0.026 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

1.37%0.23g

0.24 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%68g

Carbohydrate

22%28.5g

68 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

35.7%26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

7.1%2.7g

NA gvs2.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.8%4.38g

Protein

3.08%1.72g

4.38 gvs1.72 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Japanese Chestnutsvs Shredded Sweetened Dried Coconut Meat

0.37%3.33μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.33 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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55.7%0.67mg

Vitamin B1

1.55%0.019mg

Thiamine

0.67 mgvs0.019 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

0.92%0.012mg

Riboflavin

0.32 mgvs0.012 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.2%2.9mg

Vitamin B3

1.77%0.28mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8%0.4mg

Vitamin B5

8.65%0.43mg

Pantothenic acid

0.4 mgvs0.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.2%0.55mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.55 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.7%91μg

Vitamin B9

1.2%4.8μg

Folates and Folic Acid

91 μgvs4.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56.8%51mg

Vitamin C

0.47%0.42mg

Ascorbic acid

51 mgvs0.42 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.56%0.23mg

Tocopherols and Tocotrienols

NA mgvs0.23 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.15%0.18μg

Phytomenadione or phylloquinone

NA μgvs0.18 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Japanese Chestnutsvs Shredded Sweetened Dried Coconut Meat

6%60mg

Calcium

0.9%9mg

60 mgvs9 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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121%1.1mg

Copper

21%0.19mg

1.1 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.2%2.8mg

Iron

14.4%1.15mg

2.8 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

7.13%30mg

96 mgvs30 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg

Manganese

64.4%1.5mg

3.1 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%141mg

Phosphorus

9.15%64mg

141 mgvs64 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%640mg

Potassium

5.94%202mg

640 mgvs202 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

18%10μg

NA μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.9%28.3mg

Sodium

10.5%157mg

28.3 mgvs157 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.5%2.14mg

Zinc

9.9%1.1mg

2.14 mgvs1.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.3g

Water

0.2%7.5g

8.3 gvs7.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Japanese Chestnuts vs Shredded Sweetened Dried Coconut Meat:

Dried Japanese Chestnuts have 36 times more Vitamin B1, 26.4 times more Vitamin B2, 10.3 times more Vitamin B3, 3.4 times more Vitamin B6, 19 times more Vitamin B9 and 121.9 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
Both Dried Japanese Chestnuts and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5 per 300 kcal.
Both Dried Japanese Chestnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Japanese Chestnuts vs Shredded Sweetened Dried Coconut Meat:

Dried Japanese Chestnuts have 6.7 times more Calcium, 5.8 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Shredded Sweetened Dried Coconut Meat.
While Shredded Sweetened Dried Coconut Meat contains 5.5 times more Sodium than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 300 calories:

Dried Japanese Chestnuts have 2.4 times more Carbohydrate and 2.5 times more Protein than Shredded Sweetened Dried Coconut Meat.
While Shredded Sweetened Dried Coconut Meat contains 20.6 times more Fat and 123.6 times more Saturated Fat than Dried Japanese Chestnuts.
Both Dried Japanese Chestnuts and Shredded Sweetened Dried Coconut Meat have similar amounts of Energy per 300 kcal.
Both Dried Japanese Chestnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Japanese ChestnutsVS Frozen Coconut MilkShredded Sweetened Dried Coconut MeatVS Frozen Coconut MilkDried Japanese ChestnutsVS Sisymbrium SeedsShredded Sweetened Dried Coconut MeatVS Sisymbrium Seeds

Compare Foods

Comparing Nutrients in 300 calories Dried Japanese ChestnutsVS Shredded Sweetened Dried Coconut Meat

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Japanese Chestnuts or Shredded Sweetened Dried Coconut Meat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: