Comparing Nutrients in 1 pound Dried peeled European Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	57.7% 1674kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	46.8% 0.75g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	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	274% 356g	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	40.6% 22.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.7% 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	76% 68.5mg	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 peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	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	136% 11mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	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	88.8% 621mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	132% 4495mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.1% 41g	11% 405g	3700g per day for Men 19-50 years

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

• Dried peeled European Chestnuts have 5.6 times more Vitamin B1, 1.5 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 more Vitamin A, 2.3 times more Vitamin B2 and 4.3 times more Vitamin C than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Dried peeled European 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 peeled European Chestnuts vs Boiled Broccoli:

• Dried peeled European Chestnuts have 1.6 times more Calcium, 10.7 times more Copper, 3.6 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 2 times more Phosphorus and 3.4 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Zinc and 9.9 times more Water than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Boiled and Drained Broccoli have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried peeled European Chestnuts have 10.5 times more Energy, 9.5 times more Fat, 9.3 times more Saturated Fat, 1.4 times more Omega 3, 27.1 times more Omega 6, 10.9 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Broccoli.
• Both Dried peeled European Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.