Comparing Nutrients in 1 pound Dried Chinese Chestnuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Chinese Chestnuts	Oranges	Recommended Dietary Allowance
Energy	56.8% 1647kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	55.2% 31g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Oranges	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	21% 0.27mg	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	125% 499μg	34% 136μg	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	295% 265mg	268% 241mg	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

	Dried Chinese Chestnuts	Oranges	Recommended Dietary Allowance
Calcium	13% 132mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	22.7% 0.2mg	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	130% 10.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	4.93% 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	100% 703mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have 1.5 times more Vitamin A, 3 times more Vitamin B1, 7.3 times more Vitamin B2, 4.6 times more Vitamin B3, 3.6 times more Vitamin B5, 11.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Oranges.
• Both Dried Chinese Chestnuts and Raw Oranges have similar amounts of Vitamin C per 1 lb.
• Both Dried Chinese Chestnuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Chinese Chestnuts vs Oranges:

• Dried Chinese Chestnuts have 13.1 times more Copper, 22.9 times more Iron, 13.7 times more Magnesium, 104 times more Manganese, 11.1 times more Phosphorus, 4 times more Potassium and 20.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium and 9.7 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Chinese Chestnuts have 7.7 times more Energy, 15.1 times more Fat, 6.4 times more Omega 3, 23.3 times more Omega 6, 6.8 times more Carbohydrate and 7.3 times more Protein than Raw Oranges.
• Both Dried Chinese Chestnuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.