Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oranges with Peel	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	122% 158g	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	102% 1.32mg	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	15% 59.5μg	54.6% 218μg	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	157% 141mg	129% 116mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	130% 1.17mg	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	20% 1.6mg	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	NA	224% 5.16mg	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	6.24% 43.7mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Chinese Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Dried Chinese Chestnuts:

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin C than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 2.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Dried Chinese Chestnuts:

• 7 ounces of Oranges with Peel have 2.4 times more Calcium and 9.2 times more Water than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 10.4 times more Copper, 2.9 times more Iron, 9.8 times more Magnesium, 7 times more Phosphorus, 3.7 times more Potassium and 12.8 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Chinese Chestnuts contain 5.8 times more Energy, 2.8 times more Omega 3, 9.5 times more Omega 6, 5.1 times more Carbohydrate and 5.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Dried Chinese Chestnuts

What are the health benefits of Oranges with Peel compared to Dried Chinese Chestnuts?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Dried Chinese chestnuts are rich in fiber, vitamins, and minerals such as potassium and manganese which can support heart health and provide sustained energy. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants compared to dried Chinese chestnuts.

Can I lose weight easier by eating more Oranges with Peel or Dried Chinese Chestnuts?

Both oranges with peel and dried Chinese chestnuts can be part of a healthy diet for weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, while dried Chinese chestnuts are a good source of healthy fats and protein. However, it's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Remember to also consider portion sizes and be mindful of added sugars or unhealthy fats in your food choices.

Should I eat more Oranges with Peel or more Dried 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. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Dried Chinese chestnuts, on the other hand, are a good source of plant-based protein, fiber, and healthy fats which can support muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with a balanced training routine will help you achieve your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Dried Chinese Chestnuts?

Oranges with peel have a higher environmental impact compared to dried Chinese chestnuts due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Oranges require more water for cultivation and processing, as well as more pesticides to protect the fruit during growth. Additionally, the transportation of oranges over long distances contributes to carbon emissions. On the other hand, dried Chinese chestnuts generally have a lower environmental impact as they require less water, pesticides, and transportation. Choosing chestnuts over oranges can help reduce your carbon footprint and support sustainable food choices.