Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	43% 0.56mg	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	41% 165μg	23% 91μg	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	44.5% 40mg	54.5% 49mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	55% 0.49mg	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	53% 4.25mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	95% 2.18mg	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	20.7% 145mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Boiled Chinese Chestnuts:

• 7 ounces of Broccoli Raab have 18.7 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chinese Chestnuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Chinese Chestnuts:

• 7 ounces of Broccoli Raab have 9 times more Calcium, 2.2 times more Iron, 16.5 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 5.9 times more Copper, 2.6 times more Magnesium, 2.8 times more Manganese and 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chinese Chestnuts contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 9.9 times more Omega 3 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 7 times more Energy and 11.8 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Chinese Chestnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.