Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Raw European Chestnuts

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Raw European Chestnuts: 141g

Raw European Chestnuts have 8.5 times more energy per unit of mass than Cooked Broccoli Raab, which is above average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Raw European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Cooked Broccoli Raab	Raw European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	8.36% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	49.3% 64g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	NA	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	3.97% 2.88g	NA	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	82% 46g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	303% 2724μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	40.7% 0.53mg	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	213% 852μg	22% 87.3μg	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	493% 444mg	67.3% 60.6mg	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	202% 30.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	142% 1416mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	70% 0.63mg	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	191% 15.2mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	58.3% 1.34mg	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	141% 984mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	45% 672mg	0.28% 4.23mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.66% 0.73mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	1.85% 68.5g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Raw European Chestnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Raw European Chestnuts?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Raw European Chestnuts:

• 300 calories of Cooked Broccoli Raab have 1934 times more Vitamin A, 6 times more Vitamin B1, 7.1 times more Vitamin B2, 14.6 times more Vitamin B3, 7.5 times more Vitamin B5, 5 times more Vitamin B6, 9.8 times more Vitamin B9 and 7.3 times more Vitamin C than Raw European Chestnuts.
• 300 calories of Raw European Chestnuts have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Raw European Chestnuts:

• 300 calories of Cooked Broccoli Raab have 37.2 times more Calcium, 1.4 times more Copper, 10.7 times more Iron, 7.2 times more Magnesium, 3.4 times more Manganese, 7.5 times more Phosphorus, 5.6 times more Potassium, 159 times more Sodium, 8.8 times more Zinc and 16 times more Water than Raw European Chestnuts.
• 300 calories of Raw European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 2 times more Fat, 18 times more Omega 3, 2.9 times more Fiber and 13.5 times more Protein than Raw European Chestnuts.
• While 300 kcal of Raw European Chestnuts contain 3 times more Omega 6 and 1.7 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw European Chestnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6