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Compare Nutrients in 100 Calories Dried Japanese ChestnutsVS Oranges

Weight per 100 Calories

Dried Japanese Chestnuts
28g
Oranges
213g

Dried Japanese Chestnuts have 7.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Dried Japanese Chestnuts or Oranges?

Macros Ratio

ProteinsFatsCarbs

Dried Japanese Chestnuts
6%
3%
91%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsOranges
Vitamin A
0.12%
2.6%
1.111 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.6%
15%
0.223 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.15%
6.54%
0.106 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.08%
3.75%
0.972 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
9.85%
0.183 mg0.128 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
19%
126%
17.028 mg113.191 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
2.55%
NA mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.57%
16%
30.278 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsOranges
Calcium
2%
8.5%
20 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
10.7%
0.364 mg0.096 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
11.7%
2.66%
0.939 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
5.3%
31.944 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
45%
2.3%
1.031 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.7%
4.26%
46.944 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.54%
8.2%
213.333 mg385.106 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
1.93%
NA μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.63%
0%
9.444 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
1.35%
0.714 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Dried Japanese Chestnuts vs Oranges:
Dried Japanese Chestnuts have 1.2 times more Thiamine, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 21.1 times more Vitamin A, 6.6 times more Vitamin C and 2.1 times more Folate than Dried Japanese Chestnuts.

Comparing minerals per 100 Calories for Dried Japanese Chestnuts vs Oranges:
Dried Japanese Chestnuts have 3.8 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 19.5 times more Manganese, 1.6 times more Phosphorus and 4.8 times more Zinc than Raw Oranges. While Raw Oranges contain 4.3 times more Calcium and 1.8 times more Potassium than Dried Japanese Chestnuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsOranges
Fat
0.35%
0.26%
0.344 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.6%
3.57%
1.458 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
19%
22.619 g25 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
27%
NA g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
13%
NA g5.106 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.16%
0.1%
0.051 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.56%
0.94%
0.009 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.47%
0.22%
0.08 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
5%
2.767 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Oranges contain 1.4 times more Protein and 66.7 times more Water than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Raw Oranges have similar amounts of Carbohydrate and Energy per 100 kcal.Both Dried Japanese Chestnuts as well as Raw Oranges have insufficient amounts of Fat, Omega 3 and Omega 6 in 100 kcal.