Comparing Nutrients in 100 calories Dried European Chestnuts VS Canned Orange Juice

Weight per 100 calories

• Dried European Chestnuts: 26.7g
• Canned Orange Juice: 213g

Dried European Chestnuts have 8 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 100 calories - Dried European Chestnuts or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dried European Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.14% 0.05g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	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	7.13% 5.17g	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	% 4.83g	g per day for Men 19-50 years
Sucrose	NA	% 8.64g	g per day for Men 19-50 years
Fiber	8.23% 3.13g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.13% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.57% 0.079mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	5.07% 0.066mg	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	7.3% 29μg	12.8% 51μg	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	4.46% 4mg	71% 64mg	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	NA	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.6μg	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	7.95% 0.64mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.8mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	1.94% 0.045mg	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	6.7% 46.8mg	5.17% 36mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	0.39% 0.21μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.9mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	5.04% 187g	3700g per day for Men 19-50 years

Dried European Chestnuts VS Canned Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried European Chestnuts or Canned Orange Juice?

Lets compare vitamin content per 100 calories of Dried European Chestnuts vs Canned Orange Juice:

• 100 calories of Dried European Chestnuts have 2.2 times more Vitamin B2 and 2.7 times more Vitamin B6 than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 16 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts and Canned Orange Juice provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Dried European Chestnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried European Chestnuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried European Chestnuts vs Canned Orange Juice:

• 100 calories of Dried European Chestnuts have 3.7 times more Copper, 3 times more Iron, 7.8 times more Manganese and 1.3 times more Phosphorus than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Potassium and 73.9 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Canned Orange Juice contain similar levels of Magnesium per 100 calories.
• 100 calories of Dried European Chestnuts lack sufficient amounts of Calcium
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Dried European Chestnuts as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried European Chestnuts have 3.4 times more Omega 3, 7.3 times more Omega 6 and 4.9 times more Fiber than Canned Orange Juice.
• Both Dried European Chestnuts and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber