Comparing Nutrients in 500 calories Dried European Chestnuts VS Valencia Oranges

Weight per 500 calories

• Dried European Chestnuts: 134g
• Valencia Oranges: 1020g

Dried European Chestnuts have 7.6 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried European Chestnuts or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried European Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.13% 5.95g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	93% 121g	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	41% 15.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.89mg	49.5% 0.64mg	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	36.4% 146μg	99% 398μg	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	22.3% 20mg	550% 495mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	42% 0.38mg	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	39.8% 3.2mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	10.2% 0.23mg	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	33.4% 234mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	4.38% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried European Chestnuts vs Valencia Oranges:

• Dried European Chestnuts have 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B9 and 24.7 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried European Chestnuts vs Valencia Oranges:

• Dried European Chestnuts have 2.3 times more Copper, 3.5 times more Iron, 7.4 times more Manganese and 1.3 times more Phosphorus than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Calcium, 1.4 times more Potassium, 1.3 times more Zinc and 69.7 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried European Chestnuts have 1.9 times more Fat, 1.5 times more Omega 3 and 4.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.