Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Roasted Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	82.4% 2390kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	80% 44.8g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	169% 2.2mg	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	180% 720μg	178% 710μg	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	427% 384mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 190mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	83.3% 0.75mg	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	188% 15mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	165% 3.8mg	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	146% 1020mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 402g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Chinese Chestnuts versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Chinese Chestnuts vs Cooked Broccoli Raab:

• 1 kilogram of Roasted Chinese Chestnuts has 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Chinese Chestnuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Chinese Chestnuts vs Cooked Broccoli Raab:

• 1 kilogram of Roasted Chinese Chestnuts has 5.2 times more Copper, 3.3 times more Magnesium, 4.5 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.2 times more Calcium, 14 times more Sodium and 2.3 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Chinese Chestnuts has 9.6 times more Energy and 16.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.7 times more Omega 3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Roasted Chinese Chestnuts as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.