Comparing Nutrients in 14 ounces Navel Oranges VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Navel Oranges	Raw European Chestnuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	139% 181g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	78.7% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	29.2% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	115% 1.5mg	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	33.7% 135μg	61.5% 246μg	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	261% 235mg	190% 171mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	17% 171mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.45% 0.52mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	164% 3.78mg	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	13% 91mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	60.5% 2056mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.22% 341g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Raw European Chestnuts:

• 14 ounces of Navel Oranges have 1.4 times more Vitamin C than Raw European Chestnuts.
• While 14 oz of Raw European Chestnuts contain 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Raw European Chestnuts:

• 14 ounces of Navel Oranges have 1.6 times more Calcium and 1.8 times more Water than Raw European Chestnuts.
• While 14 oz of Raw European Chestnuts contain 11.5 times more Copper, 7.8 times more Iron, 2.9 times more Magnesium, 32.8 times more Manganese, 4 times more Phosphorus, 3.1 times more Potassium and 6.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw European Chestnuts contain 4.3 times more Energy, 15.1 times more Fat, 10.6 times more Omega 3, 34.7 times more Omega 6, 3.6 times more Carbohydrate, 3.7 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein