Comparing Nutrients in 5 ounces Raw European ChestnutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Raw European Chestnutsvs Broccoli

10.4%302kcal

Energy

1.66%48kcal

302 kcalvs48 kcal

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

Find Nuts and Seeds rich in Energy

3.3%3.2g

Fat

0.54%0.52g

3.2 gvs0.52 g

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

Find Nuts and Seeds rich in Fat

1.9%0.6g

Saturated Fat

0.5%0.16g

0.6 gvs0.16 g

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

Find Nuts and Seeds rich in Saturated Fat

8.4%0.13g

Omega 3

5.6%0.089g

0.13 gvs0.089 g

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

Find Nuts and Seeds rich in Omega 3

6.65%1.13g

Omega 6

0.41%0.069g

1.13 gvs0.069 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

49.7%64.6g

Carbohydrate

7.24%9.4g

64.6 gvs9.4 g

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

Find Nuts and Seeds rich in Carbohydrate

Sugars

3.32%2.4g

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

NA gvs2.4 g

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

Find Nuts and Seeds rich in Sugars

Fructose

1.33%0.96g

≤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 gvs0.96 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0.69g

NA gvs0.69 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

%0.14g

NA gvs0.14 g

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

Find Nuts and Seeds rich in Sucrose

30.2%11.5g

Fiber

9.7%3.7g

11.5 gvs3.7 g

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

Find Nuts and Seeds rich in Fiber

6.13%3.43g

Protein

7.14%4g

3.43 gvs4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Raw European Chestnutsvs Broccoli

0.16%1.4μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

1.4 μgvs44 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

28%0.34mg

Vitamin B1

8.4%0.1mg

Thiamine

0.34 mgvs0.1 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

18.3%0.24mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.24 mgvs0.17 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

10.4%1.67mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs0.91 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.4%0.72mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.72 mgvs0.81 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

41%0.53mg

Vitamin B6

19%0.25mg

Pyridoxine

0.53 mgvs0.25 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

22%88μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

88 μgvs89.3 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

67.7%61mg

Vitamin C

140%126mg

Ascorbic acid

61 mgvs126 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Raw European Chestnutsvs Broccoli

3.83%38.3mg

Calcium

6.66%66.6mg

38.3 mgvs66.6 mg

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

Find Nuts and Seeds rich in Calcium

70.4%0.63mg

Copper

7.7%0.069mg

0.63 mgvs0.069 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

18%1.43mg

Iron

13%1.03mg

1.43 mgvs1.03 mg

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

Find Nuts and Seeds rich in Iron

10.8%45.4mg

Magnesium

7.1%29.8mg

45.4 mgvs29.8 mg

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

Find Nuts and Seeds rich in Magnesium

58.7%1.35mg

Manganese

13%0.3mg

1.35 mgvs0.3 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

19%132mg

Phosphorus

13.4%94mg

132 mgvs94 mg

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

Find Nuts and Seeds rich in Phosphorus

21.6%734mg

Potassium

13%448mg

734 mgvs448 mg

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

Find Nuts and Seeds rich in Potassium

Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

Find Nuts and Seeds rich in Selenium

0.28%4.25mg

Sodium

3.1%46.8mg

4.25 mgvs46.8 mg

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

Find Nuts and Seeds rich in Sodium

6.7%0.74mg

Zinc

5.3%0.58mg

0.74 mgvs0.58 mg

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

Find Nuts and Seeds rich in Zinc

1.86%69g

Water

3.42%127g

69 gvs127 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

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 5 oz.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Raw European ChestnutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: