Comparing Nutrients in 1 kilogram Broccoli VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	23% 7.36g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	603% 784g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	89.5% 50g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	512% 6.66mg	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	158% 630μg	275% 1100μg	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	991% 892mg	168% 151mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	47% 470mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	726% 6.53mg	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	91% 7.3mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	514% 12mg	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	94% 660mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	291% 9910mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 893g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Dried peeled European Chestnuts:

• Raw Broccoli has more Vitamin A, 2.2 times more Vitamin B2 and 5.9 times more Vitamin C than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Dried peeled European Chestnuts:

• Raw Broccoli has 9.9 times more Water than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 1.4 times more Calcium, 13.3 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus and 3.1 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Dried peeled European Chestnuts have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried peeled European Chestnuts contain 10.9 times more Energy, 10.6 times more Fat, 6.5 times more Saturated Fat, 2.6 times more Omega 3, 28.2 times more Omega 6, 11.8 times more Carbohydrate and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.