Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Dried Japanese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Energy	124% 3600kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	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	626% 814g	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	NA	71% 27g	38g per day for Men 19-50 years
Protein	94% 52.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	681% 613mg	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 Japanese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	72% 720mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	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	423% 33.8mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	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	241% 1690mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.7% 100g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dried Japanese 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 Japanese Chestnuts vs Broccoli Raab:

• 1 kilogram of Dried Japanese Chestnuts has 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 Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 32.8 times more Vitamin A than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Dried Japanese 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 Japanese Chestnuts vs Broccoli Raab:

• 1 kilogram of Dried Japanese Chestnuts has 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 Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.5 times more Calcium and 9.3 times more Water than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Broccoli Raab contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 16.4 times more Energy, 28.6 times more Carbohydrate and 1.7 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.1 times more Omega 3 than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Dried Japanese Chestnuts as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.