Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Japanese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	124% 3600kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	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	626% 814g	41.2% 53.6g	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	94% 52.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	273% 1090μg	75% 300μg	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	681% 613mg	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

	Dried Japanese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	47.8% 0.43mg	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	423% 33.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	141% 3.25mg	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	241% 1690mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.7% 100g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Japanese Chestnuts has 14.6 times more Vitamin B1, 4.7 times more Vitamin B2, 7.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Vitamin A than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Dried Japanese Chestnuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Japanese Chestnuts has 1.4 times more Calcium, 30.5 times more Copper, 5.5 times more Iron, 5.8 times more Magnesium, 11.4 times more Manganese, 3.1 times more Phosphorus, 4.3 times more Potassium, 1.4 times more Sodium and 8.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 9.1 times more Water than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 12.9 times more Energy, 15.2 times more Carbohydrate and 1.7 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.4 times more Omega 3 than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Japanese Chestnuts as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.