Comparing Nutrients in 7 ounces Navel Oranges VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Navel Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	75% 97g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	62.6% 0.81mg	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	17% 67.5μg	33.7% 135μg	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	130% 117mg	79.4% 71.4mg	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% 0.3mg	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

	Navel Oranges	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	80% 0.72mg	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	3.22% 0.26mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	138% 3.18mg	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	6.52% 45.6mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.6 times more Vitamin C than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Chinese Chestnuts:

• 7 ounces of Navel Oranges have 2.4 times more Calcium and 2 times more Water than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 9.3 times more Copper, 10.8 times more Iron, 7.6 times more Magnesium, 55.2 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium and 10.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Chinese Chestnuts contain 4.6 times more Energy, 3.9 times more Carbohydrate and 4.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Chinese Chestnuts

What are the health benefits of Navel Oranges compared to Chinese Chestnuts?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, promote healthy skin, and aid in digestion. Chinese chestnuts, on the other hand, are rich in complex carbohydrates, fiber, and minerals such as potassium and magnesium which can support heart health and provide sustained energy. Both are nutritious options, but navel oranges are higher in vitamin C and antioxidants, while Chinese chestnuts are a good source of complex carbohydrates and minerals.

Can I lose weight easier by eating more Navel Oranges or Chinese Chestnuts?

Both navel oranges and Chinese chestnuts can be part of a healthy weight loss diet due to their high fiber content and relatively low calorie density. However, navel oranges are lower in calories and higher in water content compared to Chinese chestnuts, making them a better choice for weight loss. Additionally, navel oranges are a good source of vitamin C and antioxidants, which can support overall health and weight loss efforts.

Should I eat more Navel Oranges or more Chinese Chestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Chinese chestnuts, on the other hand, are a good source of plant-based protein and can support muscle growth when included as part of a balanced diet. Incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains will help support muscle development during training.

What is the environmental impact of producing Navel Oranges compared to Chinese Chestnuts?

Navel oranges have a higher environmental impact compared to Chinese chestnuts due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water for cultivation and are often sprayed with pesticides, while chestnuts are typically grown with fewer chemicals. Additionally, oranges are usually transported over longer distances, contributing to higher carbon emissions. Chestnuts also tend to be more sustainable in terms of land use, as they can be grown in agroforestry systems that promote biodiversity and soil health.