Comparing Nutrients in 300 calories Dried European Chestnuts VS Oranges with Peel

Weight per 300 calories

• Dried European Chestnuts: 80.2g
• Oranges with Peel: 476g

Dried European Chestnuts have 5.9 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried European Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.68% 3.57g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	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	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	24.7% 9.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.15% 5.13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	34% 0.44mg	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	22% 87.4μg	35.7% 143μg	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	13.4% 12mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.37% 53.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	30% 0.27mg	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	24% 1.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	NA	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	20% 140mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	2.63% 1.44μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.98% 29.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.2% 7.6g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried European Chestnuts vs Oranges with Peel :

• Dried European Chestnuts have 1.2 times more Vitamin B2 and 1.2 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 28.1 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried European Chestnuts vs Oranges with Peel :

• Dried European Chestnuts have 1.9 times more Copper and 1.3 times more Phosphorus than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.2 times more Calcium, 2 times more Iron, 2.3 times more Selenium, 1.9 times more Zinc and 51.7 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Oranges with Peel have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried European Chestnuts have 2.5 times more Fat, 2 times more Omega 3 and 6 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Fiber than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Oranges with Peel have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dried European Chestnuts as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.