Comparing Nutrients in 7 ounces Oranges with Peel VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Raw European Chestnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	69.5% 90g	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	23.5% 8.93g	42.3% 16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	57.4% 0.75mg	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	30.8% 123μg	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	157% 141mg	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	99% 0.89mg	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	20% 1.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	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	6.24% 43.7mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raw European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Raw European Chestnuts:

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin C than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 2.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Raw European Chestnuts:

• 7 ounces of Oranges with Peel have 2.6 times more Calcium and 1.7 times more Water than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 7.8 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 4.2 times more Phosphorus, 2.6 times more Potassium and 4.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw European Chestnuts contain 3.4 times more Energy, 7.5 times more Fat, 5.9 times more Omega 3, 18.1 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Raw European Chestnuts

What are the health benefits of Oranges with Peel compared to Raw European Chestnuts?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. European chestnuts are rich in fiber, vitamins, and minerals, providing energy, supporting heart health, and aiding in digestion. Both are nutritious options, but oranges with peel offer more vitamin C and antioxidants, while chestnuts are higher in fiber and certain minerals.

Can I lose weight easier by eating more Oranges with Peel or Raw European Chestnuts?

Both oranges with peel and raw European chestnuts can be part of a healthy weight loss diet due to their high fiber content and nutrient density. Oranges with peel are rich in vitamin C and antioxidants, while raw European chestnuts are a good source of healthy fats and protein. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall portion sizes and balanced meals rather than relying solely on specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

Should I eat more Oranges with Peel or more Raw European Chestnuts to gain more muscles while training consistently?

Both oranges with peel and raw European chestnuts can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. The peel also contains fiber, which can aid in digestion and nutrient absorption. Raw European chestnuts are rich in carbohydrates, which are important for providing energy during workouts and supporting muscle growth. Additionally, they contain protein and healthy fats that are essential for muscle repair and growth. Incorporating a variety of nutrient-dense foods, including both oranges with peel and raw European chestnuts, into your diet can help support your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Raw European Chestnuts?

Oranges with peel have a higher environmental impact compared to raw European chestnuts due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Oranges are typically grown in water-intensive environments and require more pesticides compared to chestnuts. Additionally, the transportation of oranges over long distances contributes to carbon emissions. Chestnuts, on the other hand, have a lower environmental impact as they require less water, pesticides, and transportation. Choosing chestnuts over oranges can help reduce your carbon footprint and support sustainable food choices.