Comparing Nutrients in 1 pound Navel Oranges VS Dried peeled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	274% 356g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	232% 3.02mg	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	38.6% 154μg	125% 499μg	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	298% 268mg	76% 68.5mg	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	4.54% 0.68mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	329% 2.96mg	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	7.37% 0.59mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	233% 5.37mg	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	15% 104mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Dried peeled European Chestnuts:

• Raw Navel Oranges have more Vitamin A and 3.9 times more Vitamin C than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 5.2 times more Vitamin B1, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 8.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried peeled European Chestnuts have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Navel Oranges as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Dried peeled European Chestnuts:

• Raw Navel Oranges have 9.6 times more Water than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 1.5 times more Calcium, 16.7 times more Copper, 18.4 times more Iron, 6.7 times more Magnesium, 40.8 times more Manganese, 6 times more Phosphorus, 6 times more Potassium, 37 times more Sodium and 4.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Dried peeled European Chestnuts contain 7.5 times more Energy, 26.1 times more Fat, 43.3 times more Saturated Fat, 18.3 times more Omega 3, 60 times more Omega 6, 6.3 times more Carbohydrate and 5.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.