Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	82.4% 2390kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	80% 44.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	100% 1.3mg	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	180% 720μg	140% 560μg	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	427% 384mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	37.8% 0.34mg	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	188% 15mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	97% 2.23mg	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	146% 1020mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	11% 402g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Chinese Chestnuts vs Cooked Chopped Frozen Broccoli:

• Roasted Chinese Chestnuts have 2.7 times more Vitamin B1, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Roasted Chinese Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Chinese Chestnuts vs Cooked Chopped Frozen Broccoli:

• Roasted Chinese Chestnuts have 11.4 times more Copper, 2.5 times more Iron, 6.9 times more Magnesium, 7.7 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium and 3.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium and 2.3 times more Water than Roasted Chinese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Chinese Chestnuts have 8.5 times more Energy, 9.9 times more Fat, 21.2 times more Omega 6, 9.8 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.