Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roasted Chinese Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	82.4% 2390kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	80% 44.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	48.5% 0.63mg	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	180% 720μg	98% 390μg	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	427% 384mg	539% 485mg	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	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 Chinese Chestnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	41% 0.37mg	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	188% 15mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	10% 0.23mg	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	146% 1020mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	11% 402g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Chinese Chestnuts vs Valencia Oranges:

• Roasted Chinese Chestnuts have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 6.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 1.3 times more Vitamin C than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Chinese Chestnuts vs Valencia Oranges:

• Roasted Chinese Chestnuts have 10.5 times more Copper, 16.7 times more Iron, 9 times more Magnesium, 74.3 times more Manganese, 6 times more Phosphorus, 2.7 times more Potassium and 15.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 2.1 times more Water than Roasted Chinese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Chinese Chestnuts have 4.9 times more Energy, 4 times more Fat, 1.9 times more Omega 3, 6.3 times more Omega 6, 4.4 times more Carbohydrate and 4.3 times more Protein than Raw Valencia Oranges.
• Both Roasted Chinese Chestnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.