Comparing Nutrients in 14 ounces Oranges VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oranges	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	6.43% 187kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	249% 323g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	201% 2.6mg	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	29.8% 119μg	108% 433μg	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	235% 211mg	270% 243mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 159mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	579% 5.2mg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	640% 14.7mg	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	7.94% 55.6mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	89.7% 3048mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.07% 39.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dried Japanese Chestnuts:

• Raw Oranges have 2.8 times more Vitamin A than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 9.2 times more Vitamin B1, 9.5 times more Vitamin B2, 12.4 times more Vitamin B3, 1.9 times more Vitamin B5, 11 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Dried Japanese Chestnuts have similar amounts of Vitamin C per 14 oz.
• Both Raw Oranges as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Japanese Chestnuts:

• Raw Oranges have 8.7 times more Water than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.8 times more Calcium, 29.2 times more Copper, 33.8 times more Iron, 11.5 times more Magnesium, 148.4 times more Manganese, 12.1 times more Phosphorus, 4.2 times more Potassium, more Sodium and 36.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Japanese Chestnuts contain 7.7 times more Energy, 10.3 times more Fat, 4.4 times more Omega 3, 16 times more Omega 6, 6.9 times more Carbohydrate and 5.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.