Comparing Nutrients in 14 ounces Dried European Chestnuts VS 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	51% 1484kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	48% 34.8g	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	13.3% 9.64g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	122% 46.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	9.46% 0.12mg	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	108% 433μg	24% 95μg	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	66% 59.5mg	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	118% 9.45mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	3.62% 0.083mg	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	99% 695mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	115% 3913mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1% 37.5g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried European Chestnuts versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried European Chestnuts vs Canned Orange Juice:

• 14 ounces of Dried European Chestnuts have 7.6 times more Vitamin B1, 17.1 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5, 21.4 times more Vitamin B6 and 4.5 times more Vitamin B9 than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2 times more Vitamin C than Dried European Chestnuts.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried European Chestnuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried European Chestnuts vs Canned Orange Juice:

• 14 ounces of Dried European Chestnuts have 6.7 times more Calcium, 29.5 times more Copper, 23.8 times more Iron, 7.4 times more Magnesium, 61.9 times more Manganese, 10.3 times more Phosphorus, 5.4 times more Potassium, 18 times more Selenium, 9.3 times more Sodium and 8.8 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 9.3 times more Water than Dried European Chestnuts.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried European Chestnuts have 8 times more Energy, 29.7 times more Fat, 46.5 times more Saturated Fat, 26.9 times more Omega 3, 58.1 times more Omega 6, 7 times more Carbohydrate, 39 times more Fiber and 9.4 times more Protein than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein