Comparing Nutrients in 5 ounces Florida Oranges VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Florida Oranges	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.4% 0.41g	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	88.8% 115g	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	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	72% 0.93mg	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	38.6% 155μg	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	97% 87mg	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	207% 1.86mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	229% 5.26mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	32% 1089mg	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	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dried Japanese Chestnuts per 5 oz

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

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

• 5 oz of Dried Japanese Chestnuts contain 8 times more Vitamin B1, 9.5 times more Vitamin B2, 8.8 times more Vitamin B3, 1.9 times more Vitamin B5, 12.9 times more Vitamin B6, 6.4 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Dried Japanese Chestnuts:

• 5 ounces of Florida Oranges have 8.7 times more Water than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.7 times more Calcium, 33.6 times more Copper, 37.6 times more Iron, 11.5 times more Magnesium, 154.6 times more Manganese, 14.1 times more Phosphorus, 4.5 times more Potassium, more Sodium and 32.1 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Japanese Chestnuts contain 7.8 times more Energy, 7.1 times more Carbohydrate and 7.5 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 Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.