Comparing Nutrients in 1 pound Dried Chinese Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Chinese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	56.8% 1647kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	55.2% 31g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	69.8% 0.91mg	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	125% 499μg	122% 490μg	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	295% 265mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	130% 10.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	38.3% 0.88mg	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	100% 703mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Chinese Chestnuts vs Boiled Broccoli:

• Dried Chinese Chestnuts have 4.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.8 times more Vitamin A than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B9 and Vitamin C per 1 lb.
• Both Dried Chinese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Chinese Chestnuts vs Boiled Broccoli:

• Dried Chinese Chestnuts have 9.7 times more Copper, 3.4 times more Iron, 6.5 times more Magnesium, 13.4 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium and 3.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 8.2 times more Sodium and 10 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Chinese Chestnuts have 10.4 times more Energy, 4.4 times more Fat, 8.2 times more Omega 6, 11.1 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Omega 3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.