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Comparing Nutrients in 300 calories Dried European ChestnutsVS Oranges

Weight per 300 calories

Dried European Chestnuts
80.2g
Oranges
638g

Dried European Chestnuts have 8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Dried European Chestnuts or Oranges?

Macros Ratio

Protein Fat Carbs

Dried European Chestnuts
7%
11%
82%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.68%3.57g
Fat
0.79%0.77g
3.57 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.1%0.67g
Saturated Fat
0.3%0.096g
0.67 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
9.43%0.15g
Omega 3
2.8%0.045g
0.15 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.4%1.26g
Omega 6
0.68%0.11g
1.26 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.7%62g
Carbohydrate
57.7%75g
62 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.7%9.4g
Fiber
40.3%15.3g
9.4 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
9.15%5.13g
Protein
10.7%6g
5.13 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.7%0.24mg
Vitamin B1
46.3%0.56mg
Thiamine
0.24 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.29 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.26%0.68mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14.4%0.72mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.72 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41%0.53mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.53 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.4μg
Vitamin B9
48%191μg
Folates and Folic Acid
87.4 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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13.4%12mg
Vitamin C
377%340mg
Ascorbic acid
12 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.37%53.7mg
Calcium
25.5%255mg
53.7 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
32%0.29mg
0.52 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg
Iron
7.98%0.64mg
1.9 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.4mg
Magnesium
15%64mg
59.4 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
45.3%1.04mg
Manganese
6.94%0.16mg
1.04 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
20%140mg
Phosphorus
12.8%89.4mg
140 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.3%791mg
Potassium
34%1155mg
791 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.63%1.44μg
Selenium
5.8%3.2μg
1.44 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.98%29.7mg
Sodium
0%0mg
29.7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.55%0.28mg
Zinc
4.06%0.45mg
0.28 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.2%7.6g
Water
15%554g
7.6 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried European Chestnuts vs Oranges:
Comparing minerals per 300 calories for Dried European Chestnuts vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: