Comparing Nutrients in 1 kilogram Navel Oranges VS Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Japanese Chestnuts	Recommended Dietary Allowance
Energy	17% 490kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	269% 349g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	287% 3.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	218% 2.83mg	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	85% 340μg	118% 470μg	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	657% 591mg	292% 263mg	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	10% 1.5mg	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

	Navel Oranges	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	43% 430mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	624% 5.62mg	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	16.3% 1.3mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	692% 16mg	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	33% 230mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	100% 11mg	11mg per day for Men 19-50 years
Water	23.2% 860g	16.6% 614g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Japanese Chestnuts:

• Raw Navel Oranges have 6 times more Vitamin A, 1.3 times more Vitamin B5 and 2.2 times more Vitamin C than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 5.1 times more Vitamin B1, 3.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Japanese Chestnuts:

• Raw Navel Oranges have 1.4 times more Calcium and 1.4 times more Water than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 14.4 times more Copper, 11.2 times more Iron, 4.5 times more Magnesium, 54.9 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and 13.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Japanese Chestnuts contain 3.1 times more Energy, 2.8 times more Carbohydrate and 2.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Japanese Chestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.