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Comparing Nutrients in 100 calories Boiled Japanese ChestnutsVS Broccoli

Weight per 100 calories

Boiled Japanese Chestnuts
179g
Broccoli
294g

Boiled Japanese Chestnuts have 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Japanese Chestnuts
6%
3%
91%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.35%0.34g
Fat
1.12%1.1g
0.34 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g
Saturated Fat
1.05%0.34g
0.05 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.56%0.009g
Omega 3
11.6%0.19g
0.009 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.08g
Omega 6
0.85%0.14g
0.08 gvs0.14 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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17.4%22.6g
Carbohydrate
15%19.5g
22.6 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
20%7.65g
NA gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.6%1.46g
Protein
15%8.3g
1.46 gvs8.3 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

0.2%1.8μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
1.8 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.6%0.22mg
Vitamin B1
17.4%0.21mg
Thiamine
0.22 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.1%0.11mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.11 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.06%0.97mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.97 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.68%0.13mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.13 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.18 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.6%30.4μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
30.4 μgvs185 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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19%17mg
Vitamin C
292%262mg
Ascorbic acid
17 mgvs262 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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NA
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
NA mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
249%299μg
Phytomenadione or phylloquinone
NA μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.96%19.6mg
Calcium
14%138mg
19.6 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.5%0.36mg
Copper
16%0.14mg
0.36 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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12%0.95mg
Iron
27%2.15mg
0.95 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg
Magnesium
14.7%61.8mg
32 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44.7%1.03mg
Manganese
27%0.62mg
1.03 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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6.63%46.4mg
Phosphorus
27.7%194mg
46.4 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.25%213mg
Potassium
27.3%929mg
213 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
13.4%7.35μg
NA μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.6%8.93mg
Sodium
6.47%97mg
8.93 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg
Zinc
11%1.2mg
0.71 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.15%154g
Water
7.1%263g
154 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Japanese Chestnuts vs Broccoli:
Comparing minerals per 100 calories for Boiled Japanese Chestnuts vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: