Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Energy	45% 1310kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	35.7% 20g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	39.2% 0.51mg	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	95% 380μg	42.5% 170μg	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	297% 267mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	46% 460mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	43.3% 0.39mg	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	216% 17.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	10.4% 0.24mg	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	141% 990mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18.4% 682g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled European Chestnuts versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Florida Oranges:

• 1 kilogram of Boiled European Chestnuts has 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Florida Oranges:

• 1 kilogram of Boiled European Chestnuts has 12.1 times more Copper, 19.2 times more Iron, 5.4 times more Magnesium, 35.6 times more Manganese, 8.3 times more Phosphorus, 4.2 times more Potassium and 3.1 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Water than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Florida Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled European Chestnuts has 2.8 times more Energy, 5.3 times more Omega 3, 15.7 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein