Comparing Nutrients in 7 ounces Oranges with Peel VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Chinese Chestnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	75% 97g	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	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	79.4% 71.4mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26% 887mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.36% 87.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Chinese Chestnuts:

• 7 ounces of Oranges with Peel have 2 times more Vitamin C than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.9 times more Calcium and 1.9 times more Water than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 6.4 times more Copper, 1.8 times more Iron, 6 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium and 7.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of 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 3.6 times more Energy, 3.2 times more Carbohydrate and 3.2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Chinese Chestnuts

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients compared to the flesh, such as flavonoids and essential oils. Chinese chestnuts, on the other hand, are rich in complex carbohydrates, fiber, and various vitamins and minerals like vitamin C and potassium. Both can be part of a healthy diet, but oranges with peel may offer more antioxidants and vitamin C, while Chinese chestnuts provide more complex carbohydrates and minerals.

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

Both oranges with peel and Chinese chestnuts can be part of a healthy diet for weight loss. Oranges with peel are high in fiber and vitamin C, which can help with satiety and boosting metabolism. Chinese chestnuts are lower in calories and fat compared to other nuts, making them a good option for weight loss. However, the key to weight loss is overall calorie intake and a balanced diet. It's important to focus on a variety of nutrient-dense foods and portion control to support your weight loss goals.

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

Both oranges and Chinese chestnuts can be beneficial for muscle gain due to their nutrient content. Oranges are rich in vitamin C, which can help with collagen production for muscle repair and growth. Chinese chestnuts are a good source of carbohydrates and fiber, providing energy for workouts and aiding in digestion. Ultimately, a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins will support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to Chinese chestnuts due to factors such as water usage, pesticide usage, transportation emissions, and packaging waste. Oranges require more water for cultivation and are often sprayed with pesticides, whereas Chinese chestnuts are typically grown with fewer inputs. Additionally, oranges are often transported long distances, contributing to carbon emissions, while Chinese chestnuts are more likely to be locally sourced. Overall, choosing Chinese chestnuts over oranges can help reduce the environmental impact of food production.