Comparing Nutrients in 7 ounces Raw European ChestnutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Raw European Chestnutsvs Broccoli

14.6%423kcal

Energy

2.33%67.5kcal

423 kcalvs67.5 kcal

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

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4.62%4.5g

Fat

0.76%0.73g

4.5 gvs0.73 g

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

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2.64%0.84g

Saturated Fat

0.71%0.23g

0.84 gvs0.23 g

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

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11.8%0.19g

Omega 3

7.8%0.13g

0.19 gvs0.13 g

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

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9.3%1.6g

Omega 6

0.57%0.097g

1.6 gvs0.097 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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69.5%90g

Carbohydrate

10%13g

90 gvs13 g

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

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Sugars

4.65%3.37g

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

NA gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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42.3%16g

Fiber

13.6%5.16g

16 gvs5.16 g

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

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8.58%4.8g

Protein

10%5.6g

4.8 gvs5.6 g

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

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Vitamins

Raw European Chestnutsvs Broccoli

0.22%2μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

2 μgvs61.5 μg

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

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39.4%0.47mg

Vitamin B1

11.7%0.14mg

Thiamine

0.47 mgvs0.14 mg

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

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25.6%0.33mg

Vitamin B2

18%0.23mg

Riboflavin

0.33 mgvs0.23 mg

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

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14.6%2.34mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

2.34 mgvs1.27 mg

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

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20.2%1mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

1 mgvs1.14 mg

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

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57.4%0.75mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.75 mgvs0.35 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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30.8%123μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

123 μgvs125 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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95%85.3mg

Vitamin C

197%177mg

Ascorbic acid

85.3 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Raw European Chestnutsvs Broccoli

5.36%53.6mg

Calcium

9.33%93mg

53.6 mgvs93 mg

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

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99%0.89mg

Copper

11%0.097mg

0.89 mgvs0.097 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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25%2mg

Iron

18%1.45mg

2 mgvs1.45 mg

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

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15%63.5mg

Magnesium

9.92%41.7mg

63.5 mgvs41.7 mg

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

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82%1.9mg

Manganese

18%0.42mg

1.9 mgvs0.42 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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26.4%185mg

Phosphorus

18.7%131mg

185 mgvs131 mg

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

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30.2%1028mg

Potassium

18.4%627mg

1028 mgvs627 mg

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

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Selenium

9.02%4.96μg

NA μgvs4.96 μg

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

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0.4%5.95mg

Sodium

4.37%65.5mg

5.95 mgvs65.5 mg

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

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9.4%1.03mg

Zinc

7.4%0.81mg

1.03 mgvs0.81 mg

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

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2.6%97g

Water

4.8%177g

97 gvs177 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
Both Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Raw European ChestnutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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