Comparing Nutrients in 1 pound Chinese Chestnuts VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	35% 1016kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.32% 0.74g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34% 19g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	76.8% 1mg	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	77% 308μg	80.5% 322μg	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	181% 163mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	37.8% 0.34mg	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	80% 6.4mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	75% 1.72mg	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	62.2% 435mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	5.4% 199g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Chinese Chestnuts has 1.3 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 22.7 times more Vitamin A and 2.5 times more Vitamin B3 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Chinese Chestnuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Chinese Chestnuts has 4.8 times more Copper, 3.1 times more Magnesium, 4.2 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.6 times more Calcium, 18.7 times more Sodium and 2.1 times more Water than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Cooked Broccoli Raab contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Chestnuts has 9 times more Energy and 15.7 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.2 times more Omega 3 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Cooked Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Chinese Chestnuts provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Chinese Chestnuts as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.