Comparing Nutrients in 500 calories Oranges VS Chinese Chestnuts

Weight per 500 calories

• Oranges: 1064g
• Chinese Chestnuts: 223g

Raw Chinese Chestnuts have 4.8 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Chinese Chestnuts?

Macros Ratio

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

Macro Nutrients

	Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.55% 2.48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.3% 110g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	NA	38g per day for Men 19-50 years
Protein	18% 10g	16.7% 9.38g	56g per day for Men 19-50 years

Vitamins

	Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	13% 117μg	2.5% 22.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	70.4% 0.92mg	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	79.8% 319μg	38% 152μg	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	629% 566mg	89.3% 80.4mg	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	12.8% 1.9mg	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

	Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	42.6% 426mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	90% 0.81mg	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	13.3% 1.06mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	155% 3.57mg	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	21.3% 149mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	29.3% 998mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	25% 923g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Chinese Chestnuts:

• Raw Oranges have 5.2 times more Vitamin A, 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 7 times more Vitamin C than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.4 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Chinese Chestnuts have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Chinese Chestnuts:

• Raw Oranges have 10.6 times more Calcium, 1.9 times more Potassium and 9.4 times more Water than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.7 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 13.4 times more Manganese, 1.4 times more Phosphorus and 2.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Both Raw Oranges and Raw Chinese Chestnuts have similar amounts of macro-nutrients per 500 kcal
• Both Raw Oranges and Raw Chinese Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.