Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	274% 356g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.7g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	232% 3.02mg	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	76% 304μg	125% 499μg	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	284% 256mg	76% 68.5mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	329% 2.96mg	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	46% 3.67mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	233% 5.37mg	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	32.4% 227mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Dried peeled European Chestnuts:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.8 times more Vitamin B2 and 3.7 times more Vitamin C than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 6.7 times more Vitamin B1, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Dried peeled European Chestnuts:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Zinc and 10.2 times more Water than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 17.2 times more Copper, 3 times more Iron, 4.1 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried peeled European Chestnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried peeled European Chestnuts contain 14.2 times more Energy, 13.5 times more Fat, 16.7 times more Saturated Fat, 1.6 times more Omega 3, 44.5 times more Omega 6, 16.4 times more Carbohydrate and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.