Comparing Nutrients in 5 ounces Florida Oranges VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	1.77% 0.99g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	44.7% 0.58mg	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	6.02% 24μg	24% 96μg	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	71% 63.8mg	56.7% 51mg	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	1.7% 0.26mg	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

	Florida Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	57% 0.51mg	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	1.6% 0.13mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	99% 2.27mg	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	2.43% 17mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Chinese Chestnuts:

• 5 ounces of Florida Oranges have 1.3 times more Vitamin C than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 1.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 8 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Chinese Chestnuts:

• 5 ounces of Florida Oranges have 2.4 times more Calcium and 2 times more Water than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 9.3 times more Copper, 15.7 times more Iron, 8.4 times more Magnesium, 66.7 times more Manganese, 8 times more Phosphorus, 2.6 times more Potassium and 10.9 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Chinese Chestnuts contain 4.9 times more Energy, 4.3 times more Carbohydrate and 6 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.