Comparing Nutrients in 300 calories Roasted Japanese Chestnuts VS Boiled Broccoli

Weight per 300 calories

• Roasted Japanese Chestnuts: 149g
• Boiled Broccoli: 857g

Roasted Japanese Chestnuts have 5.7 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Roasted Japanese Chestnuts or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1.87% 0.03g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	NA	74.4% 28.3g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.97μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	132% 1.7mg	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% 88μg	231% 926μg	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	46.4% 41.8mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.22% 52.2mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	39% 3.13mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	22.7% 96mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	72.3% 1.66mg	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% 139mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2% 74.5g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Japanese Chestnuts vs Boiled Broccoli:

• Roasted Japanese Chestnuts have 1.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 110.6 times more Vitamin A, 4.5 times more Vitamin B3, 7.6 times more Vitamin B5, 2.7 times more Vitamin B6, 10.5 times more Vitamin B9 and 13.3 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Japanese Chestnuts vs Boiled Broccoli:

• Roasted Japanese Chestnuts have 2.1 times more Copper and 1.9 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 4.1 times more Phosphorus, 3.9 times more Potassium, 12.4 times more Sodium, 1.8 times more Zinc and 10.3 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli contains 2.9 times more Fat, 34.2 times more Omega 3 and 4.6 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.