Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	53% 1540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	269% 349g	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	40% 22.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	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	118% 470μg	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	292% 263mg	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

	Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	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	181% 14.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	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	103% 720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16.6% 614g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Japanese Chestnuts have 5.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Japanese Chestnuts.
• Both Raw 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 Japanese Chestnuts vs Boiled Broccoli:

• Raw Japanese Chestnuts have 9.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium, 2.9 times more Sodium and 1.5 times more Water than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Japanese Chestnuts have 4.4 times more Energy and 4.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3 than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Raw Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.