Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Roasted Japanese Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	27.5% 798kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	47.3% 61.5g	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	21% 11.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	28.4% 0.37mg	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	58.5% 234μg	29.8% 119μg	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	123% 111mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Roasted Japanese Chestnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 139mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	25% 0.23mg	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	104% 8.33mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	NA	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	52.7% 369mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.35% 198g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Oranges with Peel :

• Roasted Japanese Chestnuts have 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.3 times more Vitamin A and 2.5 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Oranges with Peel :

• Roasted Japanese Chestnuts have 12.8 times more Copper, 2.6 times more Iron, 4.6 times more Magnesium, 4.2 times more Phosphorus, 2.2 times more Potassium, 9.5 times more Sodium and 13 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Calcium and 1.6 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Roasted Japanese Chestnuts have 3.2 times more Energy, 1.3 times more Omega 3, 4.2 times more Omega 6, 2.9 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• Both Roasted Japanese Chestnuts as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.