Comparing Nutrients in 1 kilogram Florida Oranges VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Florida Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	16% 460kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	407% 530g	130g per day for Men 19-50 years
Sugars	126% 91g	146% 106g	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	63% 24g	134% 51g	38g per day for Men 19-50 years
Protein	12.5% 7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	382% 4.97mg	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	42.5% 170μg	175% 700μg	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	500% 450mg	289% 260mg	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	12% 1.8mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	563% 5.07mg	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	11.3% 0.9mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	513% 12mg	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	17% 120mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Florida Oranges has 1.7 times more Vitamin C than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5, 9.7 times more Vitamin B6, 4.1 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Florida Oranges has 1.5 times more Calcium and 2.2 times more Water than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 13 times more Copper, 10.1 times more Iron, 3.3 times more Magnesium, 49.2 times more Manganese, 8.9 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 7.1 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted European Chestnuts contains 5.3 times more Energy, 10.5 times more Fat, 8.5 times more Omega 3, 25 times more Omega 6, 4.6 times more Carbohydrate, 2.1 times more Fiber and 4.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Roasted European Chestnuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein