Comparing Nutrients in 14 ounces Chinese Chestnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chinese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	30.7% 889kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.54% 3.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	70% 5.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	50.7% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.4% 381mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.7% 174g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Chinese Chestnuts versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chinese Chestnuts vs Frozen Chopped Broccoli:

• 14 ounces of Chinese Chestnuts have 3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.2 times more Vitamin A and 1.6 times more Vitamin C than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Chinese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chinese Chestnuts vs Frozen Chopped Broccoli:

• 14 ounces of Chinese Chestnuts have 9.6 times more Copper, 1.7 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium and 2.1 times more Water than Raw Chinese Chestnuts.
• 14 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chinese Chestnuts have 8.6 times more Energy, 10.3 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Omega 3 than Raw Chinese Chestnuts.
• 14 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Chinese Chestnuts as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.