Comparing Nutrients in 1 kilogram Raw European ChestnutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Raw European Chestnutsvs Broccoli

73.4%2130kcal

Energy

11.7%340kcal

2130 kcalvs340 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.3%22.6g

Fat

3.8%3.7g

22.6 gvs3.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13.3%4.25g

Saturated Fat

3.56%1.14g

4.25 gvs1.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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59.4%0.95g

Omega 3

39.4%0.63g

0.95 gvs0.63 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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47%8g

Omega 6

2.9%0.49g

8 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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350%455g

Carbohydrate

51%66.4g

455 gvs66.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

23.4%17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

9.38%6.8g

≤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]

NA gvs6.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.9g

NA gvs4.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1g

NA gvs1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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213%81g

Fiber

68.4%26g

81 gvs26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.2%24g

Protein

50.4%28g

24 gvs28 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw European Chestnutsvs Broccoli

1.1%10μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

10 μgvs310 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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198%2.38mg

Vitamin B1

59%0.71mg

Thiamine

2.38 mgvs0.71 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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129%1.68mg

Vitamin B2

90%1.17mg

Riboflavin

1.68 mgvs1.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73.7%11.8mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

11.8 mgvs6.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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102%5.1mg

Vitamin B5

115%5.73mg

Pantothenic acid

5.1 mgvs5.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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289%3.76mg

Vitamin B6

135%1.75mg

Pyridoxine

3.76 mgvs1.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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155%620μg

Vitamin B9

158%630μg

Folates and Folic Acid

620 μgvs630 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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478%430mg

Vitamin C

991%892mg

Ascorbic acid

430 mgvs892 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw European Chestnutsvs Broccoli

27%270mg

Calcium

47%470mg

270 mgvs470 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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497%4.47mg

Copper

54.4%0.49mg

4.47 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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126%10mg

Iron

91%7.3mg

10 mgvs7.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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76%320mg

Magnesium

50%210mg

320 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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414%9.5mg

Manganese

91%2.1mg

9.5 mgvs2.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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133%930mg

Phosphorus

94%660mg

930 mgvs660 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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152%5180mg

Potassium

93%3160mg

5180 mgvs3160 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

45.5%25μg

NA μgvs25 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2%30mg

Sodium

22%330mg

30 mgvs330 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47.3%5.2mg

Zinc

37.3%4.1mg

5.2 mgvs4.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%487g

Water

24%893g

487 gvs893 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Raw European Chestnuts vs Broccoli:

Raw European Chestnuts have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A and 2.1 times more Vitamin C than Raw European Chestnuts.
Both Raw European Chestnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw European Chestnuts vs Broccoli:

Raw European Chestnuts have 9.1 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Calcium, 11 times more Sodium and 1.8 times more Water than Raw European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

Raw European Chestnuts have 6.3 times more Energy, 6.1 times more Fat, 3.7 times more Saturated Fat, 1.5 times more Omega 3, 16.3 times more Omega 6, 6.9 times more Carbohydrate and 3.1 times more Fiber than Raw Broccoli.
Both Raw European Chestnuts and Raw Broccoli have similar amounts of Protein per 1 kg.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Raw European ChestnutsVS Peeled European ChestnutsBroccoliVS Peeled European ChestnutsRaw European ChestnutsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Raw European ChestnutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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