Comparing Nutrients in 1 pound Navel Oranges VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Navel Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	20.7% 3.5g	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	185% 240g	130g per day for Men 19-50 years
Sugars	53% 38.6g	66.3% 48g	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	61% 23g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	173% 2.25mg	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	79.4% 318μg	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	131% 118mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	256% 2.3mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	233% 5.35mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Navel Oranges has 2.3 times more Vitamin C than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.3 times more Vitamin B6, 2.1 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navel Oranges has 1.5 times more Calcium and 2.1 times more Water than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 13 times more Copper, 7 times more Iron, 3 times more Magnesium, 40.7 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, more Selenium and 7.1 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted European Chestnuts contains 5 times more Energy, 14.7 times more Fat, 10.3 times more Omega 3, 33.7 times more Omega 6, 4.2 times more Carbohydrate, 2.3 times more Fiber and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Roasted European Chestnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein