Comparing Nutrients in 100 calories Chinese WaterchestnutsVS Oranges

Weight per 100 calories

Chinese Waterchestnuts

103g

Oranges

213g

Chinese Waterchestnuts have 2.1 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Chinese Waterchestnuts or Oranges?

Macros Ratio

Protein Fat Carbs

Chinese Waterchestnuts

94%

Oranges

91%

100 kcal ▼

Macro Nutrients

Chinese Waterchestnutsvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.11%0.1g

Fat

0.26%0.26g

0.1 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.084%0.027g

Saturated Fat

0.1%0.032g

0.027 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

0.93%0.015g

0.01 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.033g

Omega 6

0.23%0.038g

0.033 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.7g

Carbohydrate

19.2%25g

24.7 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.83%4.95g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.95 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.14%3.1g

Fiber

13.4%5.1g

3.1 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.58%1.44g

Protein

3.57%2g

1.44 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Waterchestnutsvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

15.4%0.19mg

Thiamine

0.14 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.21 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.44%1.03mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.88%0.49mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.49 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.34 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.12%16.5μg

Vitamin B9

16%64μg

Folates and Folic Acid

16.5 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.6%4.12mg

Vitamin C

126%113mg

Ascorbic acid

4.12 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.25%1.24mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.24 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.26%0.31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.31 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Waterchestnutsvs Oranges

1.13%11.3mg

Calcium

8.5%85mg

11.3 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.3%0.34mg

Copper

10.6%0.096mg

0.34 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.77%0.062mg

Iron

2.66%0.21mg

0.062 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.4%22.7mg

Magnesium

5.07%21.3mg

22.7 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg

Manganese

2.3%0.053mg

0.34 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.28%65mg

Phosphorus

4.26%29.8mg

65 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.7%602mg

Potassium

11.3%385mg

602 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.72μg

Selenium

1.93%1.06μg

0.72 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.96%14.4mg

Sodium

0%0mg

14.4 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg

Zinc

1.35%0.15mg

0.52 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.05%75.7g

Water

5%185g

75.7 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Chinese Waterchestnuts vs Oranges:

Raw Chinese Waterchestnuts have 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 3.9 times more Vitamin B9 and 27.4 times more Vitamin C than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Raw Oranges have similar amounts of Vitamin B5 per 100 kcal.
Both Raw Chinese Waterchestnuts as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Chinese Waterchestnuts vs Oranges:

Raw Chinese Waterchestnuts have 3.5 times more Copper, 6.4 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 3.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.5 times more Calcium, 3.4 times more Iron, 1.5 times more Selenium and 2.4 times more Water than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Raw Oranges have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 4 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Chinese Waterchestnuts as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Chinese WaterchestnutsVS Canned Chinese Waterchestnuts with LiquidsOrangesVS Canned Chinese Waterchestnuts with LiquidsChinese WaterchestnutsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Chinese WaterchestnutsVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Chinese Waterchestnuts or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: