Comparing Nutrients in 1 pound Broccoli VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	185% 240g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	66.3% 48g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	61% 23g	38g per day for Men 19-50 years
Protein	23% 12.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	173% 2.25mg	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	71.4% 286μg	79.4% 318μg	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	450% 405mg	131% 118mg	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	23.6% 3.54mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	256% 2.3mg	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	41.4% 3.3mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	233% 5.35mg	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	42.8% 299mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11% 405g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Roasted European Chestnuts:

• Raw Broccoli has 31 times more Vitamin A, 3.4 times more Vitamin C, 1.6 times more Vitamin E and 13 times more Vitamin K than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Roasted European Chestnuts:

• Raw Broccoli has 1.6 times more Calcium, 2.1 times more Selenium, 16.5 times more Sodium and 2.2 times more Water than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 10.3 times more Copper, 1.6 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted European Chestnuts contain 7.2 times more Energy, 5.9 times more Fat, 3.6 times more Saturated Fat, 1.5 times more Omega 3, 15.8 times more Omega 6, 8 times more Carbohydrate, 6.2 times more Sugars and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Protein per 1 lb.
• Both Raw Broccoli as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.