Comparing Nutrients in 100 calories Raw European ChestnutsVS Valencia Oranges

Weight per 100 calories

Raw European Chestnuts

47g

Valencia Oranges

204g

Raw European Chestnuts have 4.3 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Raw European Chestnuts or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Raw European Chestnutsvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.06g

Fat

0.63%0.61g

1.06 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g

Saturated Fat

0.22%0.071g

0.2 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

2.04%0.033g

0.045 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.2%0.37g

Omega 6

0.53%0.09g

0.37 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.4%21.4g

Carbohydrate

18.7%24.3g

21.4 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10%3.8g

Fiber

13.4%5.1g

3.8 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.03%1.14g

Protein

3.8%2.12g

1.14 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw European Chestnutsvs Valencia Oranges

0.052%0.47μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0.47 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.3%0.11mg

Vitamin B1

14.8%0.18mg

Thiamine

0.11 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.07%0.079mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.079 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.46%0.55mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.78%0.24mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.24 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.6%0.18mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.18 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.28%29μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

29 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.4%20mg

Vitamin C

110%99mg

Ascorbic acid

20 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw European Chestnutsvs Valencia Oranges

1.27%12.7mg

Calcium

8.16%81.6mg

12.7 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.3%0.21mg

Copper

8.4%0.076mg

0.21 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.93%0.47mg

Iron

2.3%0.18mg

0.47 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.58%15mg

Magnesium

4.86%20.4mg

15 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.4%0.45mg

Manganese

2.04%0.047mg

0.45 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.24%43.7mg

Phosphorus

4.96%34.7mg

43.7 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.15%243mg

Potassium

10.7%365mg

243 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.094%1.4mg

Sodium

0%0mg

1.4 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.2%0.24mg

Zinc

1.1%0.12mg

0.24 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.62%23g

Water

4.76%176g

23 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Raw European Chestnuts vs Valencia Oranges:

Raw European Chestnuts have 1.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 52.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.9 times more Vitamin C than Raw European Chestnuts.
Both Raw European Chestnuts and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Raw European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Raw European Chestnuts vs Valencia Oranges:

Raw European Chestnuts have 2.8 times more Copper, 2.6 times more Iron, 9.5 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.4 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 7.7 times more Water than Raw European Chestnuts.

Comparison of macro-nutrients per 100 calories:

Raw European Chestnuts have 1.7 times more Fat, 1.4 times more Omega 3 and 4.2 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Fiber and 1.9 times more Protein than Raw European Chestnuts.
Both Raw European Chestnuts and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw European Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raw European ChestnutsVS Peeled European ChestnutsValencia OrangesVS Peeled European ChestnutsRaw European ChestnutsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Raw European ChestnutsVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Raw European Chestnuts or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: