Comparing Nutrients in 1 pound Roasted Chinese Chestnuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Chinese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	37.4% 1084kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 2mg	45.4% 0.59mg	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	81.6% 327μg	34% 136μg	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	194% 174mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	21.7% 0.2mg	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	85% 6.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	337% 7.75mg	64% 1.47mg	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	66% 463mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	4.93% 182g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Chinese Chestnuts vs Boiled Spears Frozen Broccoli:

• 1 pound of Roasted Chinese Chestnuts has 2.7 times more Vitamin B1, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Roasted Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Chinese Chestnuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Chinese Chestnuts vs Boiled Spears Frozen Broccoli:

• 1 pound of Roasted Chinese Chestnuts has 9 times more Copper, 2.5 times more Iron, 4.5 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.7 times more Calcium and 2.3 times more Water than Roasted Chinese Chestnuts.
• 1 pound of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Chinese Chestnuts has 8.5 times more Energy, 9.8 times more Carbohydrate and 1.4 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.4 times more Omega 3 than Roasted Chinese Chestnuts.
• 1 pound of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Roasted Chinese Chestnuts as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.