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Comparing Nutrients in 100 grams Dried peeled European ChestnutsVS Coconut

Macros Ratio

Protein Fat Carbs

Dried peeled European Chestnuts
5%
10%
85%
Coconut
4%
80%
16%
100 g ▼

Macro Nutrients

12.7%369kcal
Energy
12.2%354kcal
369 kcalvs354 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.03%3.9g
Fat
34.5%33.5g
3.9 gvs33.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.3%0.74g
Saturated Fat
93%29.7g
0.74 gvs29.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.3%0.17g
Omega 3
0%0g
0.17 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.12%1.4g
Omega 6
2.15%0.37g
1.4 gvs0.37 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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60.3%78.4g
Carbohydrate
11.7%15.2g
78.4 gvs15.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.6%6.23g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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NA
Fiber
23.7%9g
NA gvs9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.95%5g
Protein
5.95%3.33g
5 gvs3.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.5%0.35mg
Vitamin B1
5.5%0.066mg
Thiamine
0.35 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.15%0.054mg
Vitamin B2
1.54%0.02mg
Riboflavin
0.054 mgvs0.02 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.34%0.85mg
Vitamin B3
3.38%0.54mg
Niacin, nicotinic acid, niacinamide
0.85 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.9mg
Vitamin B5
6%0.3mg
Pantothenic acid
0.9 mgvs0.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.2%0.67mg
Vitamin B6
4.15%0.054mg
Pyridoxine
0.67 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.5%110μg
Vitamin B9
6.5%26μg
Folates and Folic Acid
110 μgvs26 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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16.8%15mg
Vitamin C
3.67%3.3mg
Ascorbic acid
15 mgvs3.3 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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NA
Vitamin E
1.6%0.24mg
Tocopherols and Tocotrienols
NA mgvs0.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.17%0.2μg
Phytomenadione or phylloquinone
NA μgvs0.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
1.4%14mg
64 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.6%0.65mg
Copper
48.3%0.44mg
0.65 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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30%2.4mg
Iron
30.4%2.43mg
2.4 mgvs2.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.6%74mg
Magnesium
7.6%32mg
74 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51.4%1.2mg
Manganese
65.2%1.5mg
1.2 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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19.6%137mg
Phosphorus
16%113mg
137 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29%991mg
Potassium
10.5%356mg
991 mgvs356 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
18.4%10μg
NA μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.47%37mg
Sodium
1.33%20mg
37 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.2%0.35mg
Zinc
10%1.1mg
0.35 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%9g
Water
1.27%47g
9 gvs47 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Dried peeled European Chestnuts vs Coconut:
Comparing minerals per 100 grams for Dried peeled European Chestnuts vs Coconut:
Comparison of macro-nutrients per 100 grams:



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