Comparing Nutrients in 7 ounces Fresh Orange juice VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Fresh Orange juice	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	81% 105g	130g per day for Men 19-50 years
Sugars	23% 16.7g	29% 21g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	26.6% 10g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	76% 0.99mg	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	15% 59.5μg	34.7% 139μg	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	110% 99mg	57.3% 51.6mg	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	0.53% 0.079mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	112% 1mg	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	4.96% 0.4mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	102% 2.34mg	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	4.8% 33.7mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Roasted European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Roasted European Chestnuts:

• 7 ounces of Fresh Orange juice have 1.9 times more Vitamin C than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5, 12.4 times more Vitamin B6, 2.3 times more Vitamin B9, 12.5 times more Vitamin E and 78 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Roasted European Chestnuts:

• 7 ounces of Fresh Orange juice have 2.2 times more Water than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 2.6 times more Calcium, 11.5 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 84.3 times more Manganese, 6.3 times more Phosphorus, 3 times more Potassium, 12 times more Selenium and 11.4 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted European Chestnuts contain 5.4 times more Energy, 11 times more Fat, 8.5 times more Omega 3, 26.8 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Sugars, 25.5 times more Fiber and 4.5 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein