Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried European Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Energy	129% 3740kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	308% 117g	71% 27g	38g per day for Men 19-50 years
Protein	114% 64g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	132% 1.7mg	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	273% 1090μg	208% 830μg	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	167% 150mg	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	67% 670mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	46.7% 0.42mg	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	298% 24mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	172% 3.95mg	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	250% 1750mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.55% 95g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried European Chestnuts vs Broccoli Raab:

• 1 kilogram of Dried European Chestnuts has 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin C than Dried European Chestnuts.
• 1 kilogram of Dried European Chestnuts have insufficient amounts of Vitamin A
• Both Dried European Chestnuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried European Chestnuts vs Broccoli Raab:

• 1 kilogram of Dried European Chestnuts has 15.5 times more Copper, 3.4 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 5 times more Potassium and 1.8 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 times more Calcium, 2.2 times more Zinc and 9.8 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Broccoli Raab contain similar levels of Iron and Sodium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried European Chestnuts has 17 times more Energy, 9.1 times more Fat, 10.1 times more Saturated Fat, 54.1 times more Omega 6, 27.1 times more Carbohydrate, 4.3 times more Fiber and 2 times more Protein than Broccoli Raab.
• Both Dried European Chestnuts and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6