Comparing Nutrients in 7 ounces Valencia Oranges VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.6% 0.2mg	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	19.3% 77.4μg	8.43% 33.7μg	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	107% 96mg	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	45% 0.4mg	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	2.23% 0.18mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	49.7% 1.14mg	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	4.8% 33.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Boiled Japanese Chestnuts:

• Raw Valencia Oranges have 12 times more Vitamin A, 3.3 times more Vitamin B5, 2.3 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Boiled Japanese Chestnuts:

• Raw Valencia Oranges have 3.6 times more Calcium and 1.5 times more Potassium than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 5.5 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 25 times more Manganese, 1.5 times more Phosphorus and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Steamed Japanese Chestnuts have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 3.2 times more Omega 3 and 1.3 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Raw Valencia Oranges and Boiled and Steamed Japanese Chestnuts have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Valencia Oranges as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.