Comparing Nutrients in 500 calories Valencia OrangesVS Chinese Chestnuts

Weight per 500 calories

Valencia Oranges

1020g

Chinese Chestnuts

223g

Raw Chinese Chestnuts have 4.6 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Chinese Chestnuts?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Chinese Chestnuts

88%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Chinese Chestnuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

2.55%2.48g

3.06 gvs2.48 g

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

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1.1%0.36g

Saturated Fat

1.14%0.37g

0.36 gvs0.37 g

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

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10.2%0.16g

Omega 3

3.9%0.063g

0.16 gvs0.063 g

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

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2.64%0.45g

Omega 6

3.4%0.58g

0.45 gvs0.58 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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93%121g

Carbohydrate

84.3%110g

121 gvs110 g

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

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Sugars

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

NA gvsNA 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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67%25.5g

Fiber

25.5 gvsNA g

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

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19%10.6g

Protein

16.7%9.38g

10.6 gvs9.38 g

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

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Vitamins

Valencia Orangesvs Chinese Chestnuts

13.6%122μg

Vitamin A

2.5%22.3μg

RAE, retinol activity equivalents

122 μgvs22.3 μg

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

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74%0.89mg

Vitamin B1

29.8%0.36mg

Thiamine

0.89 mgvs0.36 mg

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

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31.4%0.41mg

Vitamin B2

31%0.4mg

Riboflavin

0.41 mgvs0.4 mg

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

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17.5%2.8mg

Vitamin B3

11%1.8mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.8 mg

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

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51%2.55mg

Vitamin B5

24.8%1.24mg

Pantothenic acid

2.55 mgvs1.24 mg

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

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49.5%0.64mg

Vitamin B6

70.4%0.92mg

Pyridoxine

0.64 mgvs0.92 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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99%398μg

Vitamin B9

38%152μg

Folates and Folic Acid

398 μgvs152 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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550%495mg

Vitamin C

89.3%80.4mg

Ascorbic acid

495 mgvs80.4 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Chinese Chestnuts

41%408mg

Calcium

4%40mg

408 mgvs40 mg

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

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42%0.38mg

Copper

90%0.81mg

0.38 mgvs0.81 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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11.5%0.92mg

Iron

39.3%3.15mg

0.92 mgvs3.15 mg

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

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24.3%102mg

Magnesium

44.6%188mg

102 mgvs188 mg

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

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10.2%0.23mg

Manganese

155%3.57mg

0.23 mgvs3.57 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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24.8%173mg

Phosphorus

30.6%214mg

173 mgvs214 mg

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

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53.7%1827mg

Potassium

29.3%998mg

1827 mgvs998 mg

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

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Selenium

NA μgvsNA μg

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

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0%0mg

Sodium

0.45%6.7mg

0 mgvs6.7 mg

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

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5.57%0.61mg

Zinc

17.7%1.94mg

0.61 mgvs1.94 mg

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

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24%881g

Water

2.65%98g

881 gvs98 g

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

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Chinese Chestnuts:

Raw Valencia Oranges have 5.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 6.2 times more Vitamin C than Raw Chinese Chestnuts.
While Raw Chinese Chestnuts contain 1.4 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Chinese Chestnuts have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Chinese Chestnuts:

Raw Valencia Oranges have 10.2 times more Calcium, 1.8 times more Potassium and 9 times more Water than Raw Chinese Chestnuts.
While Raw Chinese Chestnuts contain 2.1 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 15.2 times more Manganese and 3.2 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Chinese Chestnuts have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 2.6 times more Omega 3 than Raw Chinese Chestnuts.
Both Raw Valencia Oranges and Raw Chinese Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Raw Chinese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesChinese ChestnutsVS Navel OrangesValencia OrangesVS Dried Chinese ChestnutsChinese ChestnutsVS Dried Chinese Chestnuts

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Chinese Chestnuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Chinese Chestnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: