Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.3% 2010kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	53% 29.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	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	148% 590μg	168% 670μg	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	311% 280mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	42.2% 0.38mg	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	263% 21mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	128% 2.94mg	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	133% 930mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	13.5% 499g	24.7% 915g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 8.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A and 2 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Japanese Chestnuts have 19.2 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Japanese Chestnuts have 7.7 times more Energy, 6 times more Omega 6 and 9.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.3 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.