Comparing Nutrients in 500 calories Oranges with Peel VS Dried peeled European Chestnuts

Weight per 500 calories

• Oranges with Peel: 794g
• Dried peeled European Chestnuts: 136g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	81.7% 106g	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	94% 35.7g	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.63% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	22.7% 20.5mg	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	55.6% 556mg	8.67% 86.7mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	98% 0.88mg	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	79.4% 6.35mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.34% 50mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.33% 12g	3700g per day for Men 19-50 years

Oranges With Peel VS Dried Peeled European Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Dried peeled European Chestnuts?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Dried peeled European Chestnuts:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Dried peeled European Chestnuts:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Protein than Dried peeled European Chestnuts.
• While 500 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 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6