Comparing Nutrients in 14 ounces Chinese Chestnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Chinese Chestnuts	Broccoli	Recommended Dietary Allowance
Energy	30.7% 889kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	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	Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.7% 174g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Vitamin A and 2.5 times more Vitamin C than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Chinese Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chinese Chestnuts vs Broccoli:

• Raw Chinese Chestnuts have 7.4 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 7.6 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 11 times more Sodium and 2 times more Water than Raw Chinese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Chestnuts have 6.6 times more Energy, 3 times more Fat, 5.3 times more Omega 6, 7.4 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.