Comparing Nutrients in 14 ounces Broccoli Raab VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Broccoli Raab	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	249% 323g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	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	0.93% 0.67g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	201% 2.6mg	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	82.4% 329μg	108% 433μg	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	89% 80mg	270% 243mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	43% 429mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	579% 5.2mg	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	106% 8.5mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	640% 14.7mg	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	41.4% 290mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	89.7% 3048mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Japanese Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Dried Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Dried Japanese Chestnuts:

• 14 ounces of Broccoli Raab have 32.8 times more Vitamin A than Dried Japanese Chestnuts.
• While 14 oz of Dried Japanese Chestnuts contain 5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 3 times more Vitamin C than Raw Broccoli Raab.
• 14 ounces of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Dried Japanese Chestnuts:

• 14 ounces of Broccoli Raab have 1.5 times more Calcium and 9.3 times more Water than Dried Japanese Chestnuts.
• While 14 oz of Dried Japanese Chestnuts contain 31.2 times more Copper, 1.6 times more Iron, 5.2 times more Magnesium, 9.4 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Japanese Chestnuts contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 6.1 times more Omega 3 than Dried Japanese Chestnuts.
• While 14 oz of Dried Japanese Chestnuts contain 16.4 times more Energy, 28.6 times more Carbohydrate and 1.7 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in 14 ounces.