Comparing Nutrients in 1 kilogram Raw European Chestnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw European Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	73.4% 2130kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	350% 455g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	213% 81g	65.8% 25g	38g per day for Men 19-50 years
Protein	43.2% 24g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	48.5% 0.63mg	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	155% 620μg	98% 390μg	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	478% 430mg	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	41% 0.37mg	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	126% 10mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	10% 0.23mg	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	133% 930mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	152% 5180mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	13% 487g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw European Chestnuts vs Valencia Oranges:

• Raw European Chestnuts have 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A than Raw European Chestnuts.
• Both Raw European Chestnuts and Raw Valencia Oranges have similar amounts of Vitamin C per 1 kg.
• Both Raw European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw European Chestnuts vs Valencia Oranges:

• Raw European Chestnuts have 12.1 times more Copper, 11.2 times more Iron, 3.2 times more Magnesium, 41.4 times more Manganese, 5.5 times more Phosphorus, 2.9 times more Potassium and 8.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium and 1.8 times more Water than Raw European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Chestnuts have 4.3 times more Energy, 7.5 times more Fat, 12.1 times more Saturated Fat, 5.9 times more Omega 3, 18.1 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Fiber and 2.3 times more Protein than Raw Valencia Oranges.
• Both Raw European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.