Comparing Nutrients in 1 pound 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	56.3% 1633kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 369g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	42.5% 24g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	32.7% 327mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	661% 5.95mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	732% 17mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	102% 3484mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.22% 45g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A than Dried Japanese Chestnuts.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Dried Japanese Chestnuts vs Broccoli Raab:

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Raw Broccoli Raab contains 6.1 times more Omega 3 than Dried Japanese Chestnuts.
• 1 pound of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• 1 pound 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 pound.