Comparing Nutrients in 1 pound Roasted European Chestnuts VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Roasted European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Energy	38.3% 1111kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	66.3% 48g	57% 41.5g	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	61% 23g	28.6% 11g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	17.8% 0.23mg	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	79.4% 318μg	19.3% 77μg	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	131% 118mg	227% 204mg	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	15% 2.27mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	13% 132mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	19.7% 0.18mg	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	51.6% 4.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	4.73% 0.11mg	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	69.3% 485mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted European Chestnuts has 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 Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.7 times more Vitamin C than Roasted European Chestnuts.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted European Chestnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted European Chestnuts has 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 Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.5 times more Calcium and 2.2 times more Water than Roasted European Chestnuts.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 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 Florida Oranges.
• Both Roasted European Chestnuts and Florida Oranges offer comparable quantities of Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein