Comparing Nutrients in 1 pound Navel Oranges VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	183% 238g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	152% 2mg	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	38.6% 154μg	81.6% 327μg	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	298% 268mg	194% 174mg	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	4.54% 0.68mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	195% 1.76mg	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	7.37% 0.59mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	337% 7.75mg	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	15% 104mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.93% 182g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 1.5 times more Vitamin C than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Roasted Chinese Chestnuts:

• Raw Navel Oranges have 2.3 times more Calcium and 2.1 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 9.9 times more Copper, 11.5 times more Iron, 8.2 times more Magnesium, 58.9 times more Manganese, 4.4 times more Phosphorus, 2.9 times more Potassium and 11.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Roasted Chinese Chestnuts contain 4.9 times more Energy, 7.9 times more Fat, 3.3 times more Omega 3, 12 times more Omega 6, 4.2 times more Carbohydrate and 4.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.