Comparing Nutrients in 300 calories Dried Japanese Chestnuts VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Dried Japanese Chestnuts: 83.3g
• Cooked Chopped Frozen Broccoli: 1071g

Dried Japanese Chestnuts have 12.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Dried Japanese Chestnuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Japanese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 68g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	84.6% 32g	38g per day for Men 19-50 years
Protein	7.8% 4.38g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.37% 3.33μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.7% 0.67mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	107% 1.4mg	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	22.7% 91μg	150% 600μg	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	56.8% 51mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	40.5% 0.36mg	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	35.2% 2.8mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	104% 2.4mg	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	20% 141mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Japanese Chestnuts vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 163.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 2.5 times more Vitamin B6, 6.6 times more Vitamin B9 and 8.4 times more Vitamin C than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Japanese Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Japanese Chestnuts vs Cooked Chopped Frozen Broccoli:

• Dried Japanese Chestnuts have 3 times more Copper and 1.3 times more Manganese than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.9 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 2.4 times more Potassium, 4.2 times more Sodium, 1.4 times more Zinc and 117.1 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Broccoli contains 17.4 times more Omega 3 and 7.6 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Japanese Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.