Comparing Nutrients in 300 calories Roasted Chinese Chestnuts VS Broccoli Raab

Weight per 300 calories

• Roasted Chinese Chestnuts: 126g
• Broccoli Raab: 1364g

Roasted Chinese Chestnuts have 10.9 times more energy per 100g than Broccoli Raab. It has above average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Chinese Chestnuts or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Roasted Chinese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	2.35% 0.038g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	97% 37g	38g per day for Men 19-50 years
Protein	10% 5.62g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	179% 2.33mg	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	22.6% 90μg	283% 1132μg	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	53.6% 48.2mg	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	63.6% 0.57mg	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	23.5% 1.9mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	234% 5.4mg	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	18.3% 128mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	NA	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5.02mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	34% 1262g	3700g per day for Men 19-50 years

Roasted Chinese Chestnuts VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Chinese Chestnuts or Broccoli Raab?

Lets compare vitamin content per 300 calories of Roasted Chinese Chestnuts vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 11.7 times more Vitamin B1, 15.6 times more Vitamin B2, 8.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.3 times more Vitamin B6, 12.5 times more Vitamin B9 and 5.7 times more Vitamin C than Roasted Chinese Chestnuts.
• 300 calories of Roasted Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Chinese Chestnuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Chinese Chestnuts vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 61.8 times more Calcium, 15.5 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 7.8 times more Phosphorus, 4.5 times more Potassium, 89.6 times more Sodium, 9 times more Zinc and 25 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Broccoli Raab contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Chinese Chestnuts have 1.7 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 4.5 times more Fat, 68.4 times more Omega 3 and 7.7 times more Protein than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Chinese Chestnuts as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.