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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	101% 1.3mg	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% 216μg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	NA	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.53% 19.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Dried Japanese 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 Japanese Chestnuts:

• 7 oz of Dried Japanese Chestnuts contain 8 times more Vitamin B1, 7.6 times more Vitamin B2, 7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Japanese Chestnuts provide similar amounts of Vitamin C per seven ounces.
• Both Raw Oranges with Peel as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 8.3 times more Water than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 23 times more Copper, 4.2 times more Iron, 8.2 times more Magnesium, 7.7 times more Phosphorus, 3.9 times more Potassium, 17 times more Sodium and 23.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Japanese Chestnuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Japanese Chestnuts contain 5.7 times more Energy, 5.3 times more Carbohydrate and 4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Dried Japanese Chestnuts

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of these nutrients compared to the flesh. On the other hand, dried Japanese chestnuts are rich in fiber, vitamins, and minerals such as potassium and magnesium. Both can be beneficial for overall health, but oranges with peel may have a slight edge in terms of vitamin C content and antioxidant properties.

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

Both oranges with peel and dried Japanese chestnuts can be part of a healthy weight loss diet due to their high fiber content and nutrient density. Oranges with peel are a great source of vitamin C and antioxidants, while dried Japanese chestnuts provide fiber and healthy fats. However, it's important to focus on overall calorie intake and balance in your diet to effectively lose weight. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will support your weight loss goals in a sustainable way.

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

Both oranges with peel and dried Japanese chestnuts can be beneficial for muscle gain while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Dried Japanese chestnuts are rich in carbohydrates and fiber, providing a good source of energy for your workouts. It's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to dried Japanese chestnuts due to factors such as water usage, pesticide use, transportation emissions, and packaging waste associated with orange production. Chestnuts generally require less water and pesticides to grow, and they have a lower carbon footprint when transported due to their lighter weight. Additionally, chestnuts are often sold in bulk or with minimal packaging, reducing waste compared to individually packaged oranges.