Comparing Nutrients in 100 calories Dried Japanese Chestnuts VS Frozen Chopped Broccoli

Weight per 100 calories

• Dried Japanese Chestnuts: 28g
• Frozen Chopped Broccoli: 385g

Dried Japanese Chestnuts have 13.8 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Dried Japanese Chestnuts or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.67% 0.13mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	38.5% 0.5mg	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	7.57% 30.3μg	64.4% 258μg	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	19% 17mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	16.2% 0.15mg	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	11.7% 0.94mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	49% 1.13mg	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	6.7% 47mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.44mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Japanese Chestnuts vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 180 times more Vitamin A, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 8 times more Vitamin B5, 2.7 times more Vitamin B6, 8.5 times more Vitamin B9 and 12.7 times more Vitamin C than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Japanese Chestnuts vs Frozen Chopped Broccoli:

• Dried Japanese Chestnuts have 2.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.8 times more Calcium, 3.3 times more Iron, 2.2 times more Magnesium, 4.1 times more Phosphorus, 3.8 times more Potassium, 9.8 times more Sodium, 2.6 times more Zinc and 127.1 times more Water than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Japanese Chestnuts have 1.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Fat, 46.9 times more Omega 3 and 7.4 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Dried Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.