Comparing Nutrients in 14 ounces Canned Orange Juice VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	6.43% 187kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	32.2% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	239% 311g	130g per day for Men 19-50 years
Sugars	48% 34.8g	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	13.3% 9.64g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	71.5% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	203% 2.64mg	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	24% 95μg	109% 437μg	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	133% 119mg	66.6% 60mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	204% 4.7mg	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	9.64% 67.5mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	116% 3933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.97% 35.7g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Orange Juice have 2 times more Vitamin C than Dried peeled European Chestnuts.
• While 14 oz of Dried peeled European Chestnuts contain 9.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5, 21.5 times more Vitamin B6 and 4.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Orange Juice have 9.7 times more Water than Dried peeled European Chestnuts.
• While 14 oz of Dried peeled European Chestnuts contain 6.4 times more Calcium, 29.7 times more Copper, 23.9 times more Iron, 7.4 times more Magnesium, 56.3 times more Manganese, 8.1 times more Phosphorus, 5.4 times more Potassium, 9.3 times more Sodium and 8.8 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried peeled European Chestnuts contain 7.9 times more Energy, 26.1 times more Fat, 40.9 times more Saturated Fat, 23.6 times more Omega 3, 51.1 times more Omega 6, 7.1 times more Carbohydrate and 7.4 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein