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Comparing Nutrients in 1 pound Dried Japanese ChestnutsVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Dried Japanese Chestnuts
6%
3%
91%
Frozen Broccoli Spears
33%
8%
59%
1 lb ▼

Macro Nutrients

56.3%1633kcal
Energy
4.54%132kcal
1633 kcalvs132 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.8%5.62g
Fat
1.6%1.54g
5.62 gvs1.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g
Saturated Fat
0.74%0.24g
0.83 gvs0.24 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.8%0.14g
Omega 3
35.4%0.57g
0.14 gvs0.57 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.7%1.3g
Omega 6
0.99%0.17g
1.3 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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284%369g
Carbohydrate
18.7%24.3g
369 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
9.2%6.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
36%13.6g
NA gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%24g
Protein
24.8%14g
24 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2%18μg
Vitamin A
28.7%259μg
RAE, retinol activity equivalents
18 μgvs259 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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303%3.64mg
Vitamin B1
27.2%0.33mg
Thiamine
3.64 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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133%1.72mg
Vitamin B2
39.8%0.52mg
Riboflavin
1.72 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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99%16mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
16 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43.6%2.2mg
Vitamin B5
22%1.1mg
Pantothenic acid
2.2 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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230%3mg
Vitamin B6
61%0.79mg
Pyridoxine
3 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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124%494μg
Vitamin B9
107%426μg
Folates and Folic Acid
494 μgvs426 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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309%278mg
Vitamin C
344%310mg
Ascorbic acid
278 mgvs310 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
41%6.12mg
Tocopherols and Tocotrienols
NA mgvs6.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
383%460μg
Phytomenadione or phylloquinone
NA μgvs460 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

32.7%327mg
Calcium
18.6%186mg
327 mgvs186 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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661%5.95mg
Copper
18%0.16mg
5.95 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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192%15.3mg
Iron
41%3.27mg
15.3 mgvs3.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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124%522mg
Magnesium
17.3%72.6mg
522 mgvs72.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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732%17mg
Manganese
50.5%1.16mg
17 mgvs1.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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110%767mg
Phosphorus
38.2%268mg
767 mgvs268 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3484mg
Potassium
33.4%1134mg
3484 mgvs1134 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
15.7%8.6μg
NA μgvs8.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.3%154mg
Sodium
5.14%77mg
154 mgvs77 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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106%11.7mg
Zinc
14%1.54mg
11.7 mgvs1.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.22%45g
Water
11%411g
45 gvs411 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Dried Japanese Chestnuts vs Frozen Broccoli Spears:
Comparing minerals per 1 pound for Dried Japanese Chestnuts vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 1 pound:



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