Comparing Nutrients in 1 pound Boiled Chinese Chestnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Chinese Chestnuts	Florida Oranges	Recommended Dietary Allowance
Energy	24% 694kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.72% 0.8g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	23.3% 13g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	17.8% 0.23mg	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	52% 209μg	19.3% 77μg	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	124% 112mg	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	19.7% 0.18mg	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	55% 4.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	4.73% 0.11mg	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	42.8% 299mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	7.55% 279g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chinese Chestnuts vs Florida Oranges:

• Boiled and Steamed Chinese Chestnuts have 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.6 times more Vitamin A and 1.8 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw Florida Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chinese Chestnuts vs Florida Oranges:

• Boiled and Steamed Chinese Chestnuts have 6.4 times more Copper, 10.8 times more Iron, 5.8 times more Magnesium, 45.7 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium and 7.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.6 times more Calcium and 1.4 times more Water than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Boiled and Steamed Chinese Chestnuts have 3.3 times more Energy, 1.7 times more Omega 3, 5.7 times more Omega 6, 2.9 times more Carbohydrate and 4.1 times more Protein than Raw Florida Oranges.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.