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Comparing Nutrients in 100 calories Roasted Japanese ChestnutsVSBroccoli

Weight per 100 calories

Roasted Japanese Chestnuts
49.8g
Broccoli
294g

Roasted Japanese Chestnuts have 5.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Roasted Japanese Chestnuts or Broccoli?

Macros Ratio

ProteinsFatsCarbs


Roasted Japanese Chestnuts
6%
4%
90%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

Roasted Japanese ChestnutsvsBroccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.41%
Fat
1.13%
0.4 gvs1.1 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
2.64%
Protein
15%
1.48 gvs8.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
17%
Carbohydrate
15%
22 gvs19.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
6.9%
NA gvs5 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
20%
NA gvs7.65 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.19%
Saturated Fat
1.06%
0.06 gvs0.34 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
12%
0.01 gvs0.19 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.53%
Omega 6
0.82%
0.09 gvs0.14 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.68%
Water
7.1%
25 gvs263 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Roasted Japanese ChestnutsvsBroccoli
0.22%
Vitamin A
10%
2 μgvs91 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
18%
Thiamine
17.5%
0.22 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
NA
Vitamin B2
26%
NA mgvs0.34 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
2.2%
Vitamin B3
11.8%
0.35 mgvs1.88 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
16%
Vitamin B6
39%
0.21 mgvs0.51 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15.6%
Vitamin C
291%
14 mgvs262 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
15%
NA mgvs2.3 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
249%
NA μgvs299 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
7.25%
Folate
46%
29 μgvs185 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Roasted Japanese ChestnutsvsBroccoli
1.7%
Calcium
14%
17 mgvs138 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
40%
Copper
15.6%
0.36 mgvs0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
13%
Iron
27%
1.04 mgvs2.15 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
7.6%
Magnesium
14.7%
32 mgvs61.8 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
44.8%
Manganese
27%
1.03 mgvs0.62 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
6.57%
Phosphorus
27.7%
46 mgvs194 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
6.24%
Potassium
27%
212 mgvs929 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
13%
NA μgvs7.35 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.63%
Sodium
6.47%
9.45 mgvs97 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
6.45%
Zinc
11%
0.71 mgvs1.2 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Japanese Chestnuts vs Broccoli:
Raw Broccoli contains 45.5 times more Vitamin A, 5.4 times more Vitamin B3, 2.4 times more Vitamin B6, 18.7 times more Vitamin C and 6.4 times more Folate than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Thiamine per 100 kcal.

Comparing minerals per 100 calories for Roasted Japanese Chestnuts vs Broccoli:
Roasted Japanese Chestnuts have 2.6 times more Copper and 1.7 times more Manganese than Raw Broccoli. While Raw Broccoli contains 8.1 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 4.2 times more Phosphorus, 4.4 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 100 calories:
Raw Broccoli contains 2.8 times more Fat, 5.6 times more Protein, 5.7 times more Saturated Fat, 19 times more Omega 3 and 10.5 times more Water than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.Both Roasted Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Omega 6 in 100 kcal.




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