Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	129% 3740kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	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	308% 117g	79% 30g	38g per day for Men 19-50 years
Protein	114% 64g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	135% 1.75mg	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	273% 1090μg	235% 940μg	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	167% 150mg	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	67% 670mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	40% 0.36mg	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	298% 24mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	111% 2.56mg	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	250% 1750mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.55% 95g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried European Chestnuts versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dried European Chestnuts has 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A and 4.6 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dried European Chestnuts have insufficient amounts of Vitamin A
• Both Dried European Chestnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried European Chestnuts has 1.6 times more Calcium, 18.1 times more Copper, 3.3 times more Iron, 4.6 times more Magnesium, 5.1 times more Manganese, 3 times more Phosphorus, 3.9 times more Potassium and 2.2 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 9.6 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Frozen Broccoli Spears contain similar levels of Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried European Chestnuts has 12.9 times more Energy, 13.1 times more Fat, 16.1 times more Saturated Fat, 1.5 times more Omega 3, 42.4 times more Omega 6, 14.5 times more Carbohydrate, 3.9 times more Fiber and 2.1 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6