Comparing Nutrients in 500 calories Navel Oranges VS Chinese Chestnuts

Weight per 500 calories

• Navel Oranges: 1020g
• Chinese Chestnuts: 223g

Raw Chinese Chestnuts have 4.6 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Chinese Chestnuts?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.55% 2.48g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	84.3% 110g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.7% 9.38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.5% 22.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	44% 439mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	29.3% 998mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.65% 98g	3700g per day for Men 19-50 years

Navel Oranges VS Chinese Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Chinese Chestnuts?

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

• 500 calories of Navel Oranges have 5.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B9 and 7.5 times more Vitamin C than Chinese Chestnuts.
• Both Navel Oranges and Chinese Chestnuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Chinese Chestnuts:

• 500 calories of Navel Oranges have 10.9 times more Calcium, 1.7 times more Potassium and 8.9 times more Water than Chinese Chestnuts.
• While 500 kcal of Raw Chinese Chestnuts contain 2 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 12.1 times more Manganese and 2.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Chinese Chestnuts contain similar levels of Phosphorus per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• 500 calories of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Raw Navel Oranges and Raw Chinese Chestnuts have similar amounts of macro-nutrients per 500 kcal
• Both Navel Oranges and Chinese Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Navel Oranges as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.