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

Weight per 300 calories

• Oranges with Peel: 476g
• Dried peeled European Chestnuts: 81.3g

Dried peeled European Chestnuts have 5.9 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Oranges with Peel	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.28% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	49% 63.8g	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	7.27% 4.07g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.38% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41.7% 0.54mg	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	35.7% 143μg	22.4% 89.4μg	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	376% 338mg	13.6% 12.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	59% 0.53mg	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	47.6% 3.8mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	42% 0.96mg	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% 105mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.2% 7.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Dried Peeled European Chestnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 1.7 times more Vitamin B1, 5.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 27.5 times more Vitamin C than Dried peeled European Chestnuts.
• Both Oranges with Peel and Dried peeled European Chestnuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 6.4 times more Calcium, 2 times more Iron and 53.6 times more Water than Dried peeled European Chestnuts.
• While 300 kcal of Dried peeled European Chestnuts contain 2 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Dried peeled European Chestnuts contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Dried peeled European Chestnuts lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Dried peeled European Chestnuts lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Protein than Dried peeled European Chestnuts.
• While 300 kcal of Dried peeled European Chestnuts contain 1.8 times more Omega 3 and 5.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Dried peeled European Chestnuts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6