Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	43% 0.56mg	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	8.43% 33.7μg	23% 91μg	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	99% 89.3mg	54.5% 49mg	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	2.4% 0.36mg	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	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	55% 0.49mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	95% 2.18mg	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	3.4% 24mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Boiled Chinese Chestnuts:

• 7 ounces of Florida Oranges have 1.8 times more Vitamin C than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Chinese Chestnuts provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Florida Oranges as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Boiled Chinese Chestnuts:

• 7 ounces of Florida Oranges have 3.6 times more Calcium and 1.4 times more Water than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 6.4 times more Copper, 10.8 times more Iron, 5.8 times more Magnesium, 45.7 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium and 7.5 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Steamed Chinese Chestnuts contain 3.3 times more Energy, 2.9 times more Carbohydrate and 4.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.