Comparing Nutrients in 1 pound Dried Japanese Chestnuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Japanese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	56.3% 1633kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	284% 369g	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	42.5% 24g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	124% 494μg	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	309% 278mg	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

	Dried Japanese Chestnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32.7% 327mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	661% 5.95mg	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	192% 15.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	732% 17mg	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	110% 767mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	102% 3484mg	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	10.3% 154mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.22% 45g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Cooked Broccoli Raab per 1 lb

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

• 1 pound of Dried Japanese Chestnuts has 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 56.8 times more Vitamin A than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Dried Japanese 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 Dried Japanese Chestnuts vs Cooked Broccoli Raab:

• 1 pound of Dried Japanese Chestnuts has 17.5 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 9.8 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.6 times more Calcium, 1.6 times more Sodium and 9.2 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Japanese Chestnuts has 14.4 times more Energy, 26.1 times more Carbohydrate and 1.4 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.5 times more Omega 3 than Dried Japanese Chestnuts.
• 1 pound of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Dried Japanese Chestnuts as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.