Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	124% 3600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	94% 52.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	154% 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	273% 1090μg	270% 1080μg	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	681% 613mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	423% 33.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	84.3% 1.94mg	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	241% 1690mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.7% 100g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Japanese Chestnuts vs Boiled Broccoli:

• Dried Japanese Chestnuts have 12.7 times more Vitamin B1, 3.1 times more Vitamin B2, 6.3 times more Vitamin B3 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A and 1.3 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B9 and Vitamin C per 1 kg.
• Both Dried Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Japanese Chestnuts vs Boiled Broccoli:

• Dried Japanese Chestnuts have 1.8 times more Calcium, 21.5 times more Copper, 5 times more Iron, 5.5 times more Magnesium, 19.1 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 5.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9 times more Water than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Japanese Chestnuts have 10.3 times more Energy, 3 times more Fat, 5.6 times more Omega 6, 11.3 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Omega 3 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.