Comparing Nutrients in 100 grams Roasted Japanese Chestnuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Roasted Japanese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	6.93% 201kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	8% 10.4g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	NA	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	3.08% 0.04mg	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	14.8% 59μg	7.5% 30μg	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	31% 28mg	55.6% 50mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	4.9% 0.044mg	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	26.3% 2.1mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	0.61% 0.014mg	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	13.3% 93mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	1.35% 50g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Japanese Chestnuts vs Fresh Orange juice:

• Roasted Japanese Chestnuts have 5 times more Vitamin B1, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 10.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Orange juice.
• While Raw Orange juice contains 2.5 times more Vitamin A and 1.8 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Japanese Chestnuts vs Fresh Orange juice:

• Roasted Japanese Chestnuts have 3.2 times more Calcium, 16.6 times more Copper, 10.5 times more Iron, 5.8 times more Magnesium, 147.5 times more Manganese, 5.5 times more Phosphorus, 2.1 times more Potassium, 19 times more Sodium and 28.6 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Roasted Japanese Chestnuts have 4.5 times more Energy, 1.8 times more Omega 3, 6.4 times more Omega 6, 4.3 times more Carbohydrate and 4.2 times more Protein than Raw Orange juice.
• Both Roasted Japanese Chestnuts as well as Raw Orange juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.