Comparing Nutrients in 14 ounces Broccoli VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Broccoli	Japanese Chestnuts	Recommended Dietary Allowance
Energy	4.65% 135kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	107% 139g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	20% 11g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	86.4% 1.12mg	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	62.5% 250μg	46.6% 187μg	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	393% 354mg	116% 104mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	18.7% 187mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	248% 2.23mg	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	36.2% 2.9mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	275% 6.3mg	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	37.4% 262mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.6% 244g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 2.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Japanese Chestnuts:

• Raw Broccoli has 1.5 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 11.5 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 7.6 times more Manganese and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Japanese Chestnuts have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.8 times more Omega 3 and 1.3 times more Protein than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 4.5 times more Energy and 5.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Raw Japanese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.