Comparing Nutrients in 1 kilogram Boiled Broccoli VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Boiled Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	12% 350kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	403% 524g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	80% 44.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	336% 4.37mg	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	270% 1080μg	180% 720μg	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	721% 649mg	427% 384mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	40% 400mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	430% 3.87mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	743% 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	96% 670mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	24% 893g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Roasted Chinese Chestnuts:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Roasted Chinese Chestnuts have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Broccoli as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Roasted Chinese Chestnuts:

• Boiled and Drained Broccoli has 2.1 times more Calcium, 10.3 times more Sodium and 2.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 6.3 times more Copper, 2.2 times more Iron, 4.3 times more Magnesium, 8.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 4 times more Omega 3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 6.8 times more Energy, 2.9 times more Fat, 5.4 times more Omega 6, 7.3 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.