Comparing Nutrients in 1 kilogram Dried Chinese Chestnuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dried Chinese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	125% 3630kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	122% 68.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	30.8% 0.4mg	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	275% 1100μg	75% 300μg	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	650% 585mg	556% 500mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	29% 290mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	49% 0.44mg	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	286% 23mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1131% 26mg	6.1% 0.14mg	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	221% 1550mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.4% 89g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Chinese Chestnuts versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Chinese Chestnuts vs Fresh Orange juice:

• 1 kilogram of Dried Chinese Chestnuts has 2.9 times more Vitamin B1, 9.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.7 times more Vitamin B5, 16.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Fresh Orange juice.
• Both Dried Chinese Chestnuts and Fresh Orange juice provide similar amounts of Vitamin C per one kilogram.
• Both Dried Chinese Chestnuts as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Chinese Chestnuts vs Fresh Orange juice:

• 1 kilogram of Dried Chinese Chestnuts has 2.6 times more Calcium, 13.4 times more Copper, 11.5 times more Iron, 12.5 times more Magnesium, 185.8 times more Manganese, 9.1 times more Phosphorus, 3.6 times more Potassium and 28.2 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 9.9 times more Water than Dried Chinese Chestnuts.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Chinese Chestnuts has 8.1 times more Energy, 4.1 times more Omega 3, 14.4 times more Omega 6, 7.7 times more Carbohydrate and 9.7 times more Protein than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein