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Compare Nutrients in 100 Calories Roasted Japanese ChestnutsVS Oranges

Weight per 100 Calories

Roasted Japanese Chestnuts
49.8g
Oranges
213g

Roasted Japanese Chestnuts have 4.3 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Roasted Japanese Chestnuts
6%
4%
90%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsOranges
Vitamin A
0.22%
2.6%
1.99 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.7%
15%
0.224 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
NA
6.54%
NA mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.18%
3.75%
0.348 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
9.85%
0.208 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
15%
126%
13.93 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
7.34%
16%
29.353 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsOranges
Calcium
1.74%
8.5%
17.413 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
10.7%
0.363 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
13%
2.66%
1.045 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.96%
5.3%
31.841 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
44.7%
2.3%
1.027 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.6%
4.26%
46.269 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.5%
8.2%
212.438 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%
9.453 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.46%
1.35%
0.711 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Japanese Chestnuts vs Oranges:
Roasted Japanese Chestnuts have 1.2 times more Thiamine and 1.6 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 11.8 times more Vitamin A, 1.7 times more Vitamin B3, 8.1 times more Vitamin C and 2.2 times more Folate than Roasted Japanese Chestnuts.

Comparing minerals per 100 Calories for Roasted Japanese Chestnuts vs Oranges:
Roasted Japanese Chestnuts have 3.8 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 19.4 times more Manganese, 1.6 times more Phosphorus and 4.8 times more Zinc than Raw Oranges. While Raw Oranges contain 4.9 times more Calcium and 1.8 times more Potassium than Roasted Japanese Chestnuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsOranges
Fat
0.41%
0.26%
0.398 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.64%
3.57%
1.478 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
19%
22.453 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
0.18%
0.1%
0.059 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
0.94%
0.01 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.55%
0.22%
0.093 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.67%
5%
24.826 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 7.4 times more Water than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Raw Oranges have similar amounts of Carbohydrate and Energy per 100 kcal.Both Roasted Japanese Chestnuts as well as Raw Oranges have insufficient amounts of Fat, Omega 3 and Omega 6 in 100 kcal.