Comparing Nutrients in 7 ounces Dried Chinese Chestnuts VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dried Chinese Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	25% 720kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	NA	1.57% 0.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	4.73% 0.062mg	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	54.6% 218μg	12% 47.6μg	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	129% 116mg	66.4% 59.7mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	57% 4.54mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	1.8% 0.042mg	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	44% 308mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Chinese Chestnuts versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Chinese Chestnuts vs Canned Orange Juice:

• 7 ounces of Dried Chinese Chestnuts have 6.7 times more Vitamin B1, 14 times more Vitamin B2, 6.5 times more Vitamin B3, 5 times more Vitamin B5, 21.5 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Chinese Chestnuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Chinese Chestnuts vs Canned Orange Juice:

• 7 ounces of Dried Chinese Chestnuts have 2.9 times more Calcium, 26.8 times more Copper, 22.9 times more Iron, 13.7 times more Magnesium, 123.9 times more Manganese, 9.1 times more Phosphorus, 3.9 times more Potassium and 35.3 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 9.9 times more Water than Dried Chinese Chestnuts.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chinese Chestnuts have 7.7 times more Energy, 6.4 times more Omega 3, 15.5 times more Omega 6, 7.2 times more Carbohydrate and 10 times more Protein than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein