Comparing Nutrients in 500 calories Canned Orange Juice VS Dried peeled European Chestnuts

Weight per 500 calories

• Canned Orange Juice: 1064g
• Dried peeled European Chestnuts: 136g

Dried peeled European Chestnuts have 7.9 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Dried peeled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.7% 106g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	NA	38g per day for Men 19-50 years
Protein	13% 7.23g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.63% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	69.4% 0.9mg	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	64% 255μg	37.3% 149μg	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	356% 320mg	22.7% 20.5mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	10.6% 106mg	8.67% 86.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	69.7% 1.6mg	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	26% 181mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	3.34% 50mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.33% 12g	3700g per day for Men 19-50 years

Canned Orange Juice VS Dried Peeled European Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Dried peeled European Chestnuts?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Dried peeled European Chestnuts:

• 500 calories of Canned Orange Juice have more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 15.7 times more Vitamin C than Dried peeled European Chestnuts.
• While 500 kcal of Dried peeled European Chestnuts contain 2.7 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Dried peeled European Chestnuts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Dried peeled European Chestnuts:

• 500 calories of Canned Orange Juice have 1.2 times more Calcium, 1.5 times more Potassium and 76.5 times more Water than Dried peeled European Chestnuts.
• While 500 kcal of Dried peeled European Chestnuts contain 3.8 times more Copper, 3 times more Iron and 7.2 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Dried peeled European Chestnuts contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese
• 500 calories of Dried peeled European Chestnuts lack sufficient amounts of Calcium
• Both Unsweetened Canned Orange Juice as well as Dried peeled European Chestnuts lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dried peeled European Chestnuts contain 3 times more Omega 3 and 6.5 times more Omega 6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Dried peeled European Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6