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Compare Nutrients in 100 Calories Dried Japanese ChestnutsVS Broccoli

Weight per 100 Calories

Dried Japanese Chestnuts
28g
Broccoli
294g

Dried Japanese Chestnuts have 10.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Dried Japanese Chestnuts
6%
3%
91%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBroccoli
Vitamin A
0.12%
10%
1.111 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.6%
17%
0.223 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.15%
26%
0.106 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.08%
11.7%
0.972 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
39.6%
0.183 mg0.515 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
19%
292%
17.028 mg262.353 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
15%
NA mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
249%
NA μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.57%
46%
30.278 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBroccoli
Calcium
2%
14%
20 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
16%
0.364 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
11.7%
27%
0.939 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
15%
31.944 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
45%
27%
1.031 mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.7%
27.7%
46.944 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.54%
19.8%
213.333 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
13%
NA μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.63%
6.47%
9.444 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
11%
0.714 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Dried Japanese Chestnuts vs Broccoli:
Raw Broccoli contains 82.1 times more Vitamin A, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B6, 15.4 times more Vitamin C and 6.1 times more Folate than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Raw Broccoli have similar amounts of Thiamine per 100 kcal.

Comparing minerals per 100 Calories for Dried Japanese Chestnuts vs Broccoli:
Dried Japanese Chestnuts have 2.5 times more Copper and 1.7 times more Manganese than Raw Broccoli. While Raw Broccoli contains 6.9 times more Calcium, 2.3 times more Iron, 1.9 times more Magnesium, 4.1 times more Phosphorus, 4.4 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Dried Japanese Chestnuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBroccoli
Fat
0.35%
1.12%
0.344 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.6%
15%
1.458 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
15%
22.619 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6.9%
NA g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
20%
NA g7.647 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.16%
1.05%
0.051 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.56%
11.6%
0.009 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.47%
0.85%
0.08 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
7.1%
2.767 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Broccoli contains 3.2 times more Fat, 5.7 times more Protein, 6.6 times more Saturated Fat, 20.6 times more Omega 3 and 94.9 times more Water than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Raw Broccoli have similar amounts of Carbohydrate and Energy per 100 kcal.Both Dried Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Omega 6 in 100 kcal.