Comparing Nutrients in 14 ounces Dried European Chestnuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried European Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	51% 1484kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	122% 46.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	108% 433μg	29.8% 119μg	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	66% 59.5mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	19% 0.17mg	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	118% 9.45mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	56% 1.3mg	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	99% 695mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	115% 3913mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1% 37.5g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried European Chestnuts vs Boiled Spears Frozen Broccoli:

• 14 ounces of Dried European Chestnuts have 5.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A and 2.7 times more Vitamin C than Dried European Chestnuts.
• 14 ounces of Dried European Chestnuts have insufficient amounts of Vitamin A
• Both Dried European Chestnuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried European Chestnuts vs Boiled Spears Frozen Broccoli:

• 14 ounces of Dried European Chestnuts have 1.3 times more Calcium, 15.1 times more Copper, 3.9 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 3.2 times more Phosphorus, 5.5 times more Potassium and 1.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 9.6 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Boiled Spears Frozen Broccoli contain similar levels of Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried European Chestnuts have 13.4 times more Energy, 40.5 times more Fat, 46.5 times more Saturated Fat, 4.5 times more Omega 3, 120.8 times more Omega 6, 14.4 times more Carbohydrate, 3.9 times more Fiber and 2.1 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6