Comparing Nutrients in 500 calories Roasted Chinese Chestnuts VS Broccoli Raab

Weight per 500 calories

• Roasted Chinese Chestnuts: 209g
• Broccoli Raab: 2273g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	3.92% 0.063g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	NA	161% 61.4g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	299% 3.9mg	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	37.7% 151μg	472% 1886μg	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	89.3% 80.3mg	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	106% 0.95mg	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	39.2% 3.14mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	390% 8.98mg	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	30.5% 213mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	NA	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.37mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	2.27% 84g	57% 2103g	3700g per day for Men 19-50 years

Roasted Chinese Chestnuts VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Chinese Chestnuts or Broccoli Raab?

Lets compare vitamin content per 500 calories of Roasted Chinese Chestnuts vs Broccoli Raab:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Roasted Chinese Chestnuts vs Broccoli Raab:

• 500 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 500 calories.
• 500 calories of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Chinese Chestnuts have 1.7 times more Carbohydrate than Broccoli Raab.
• While 500 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 500 calories.
• 500 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 500 calories.