Comparing Nutrients in 1 pound Peeled European Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	30.7% 889kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	154% 200g	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	13.2% 7.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	65.8% 263μg	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	203% 182mg	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

	Peeled European Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	53.3% 4.26mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	24.6% 172mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	6.37% 236g	11% 405g	3700g per day for Men 19-50 years

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

• Peeled Raw European Chestnuts have 2.3 times more Vitamin B1, 2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 7.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Peeled Raw European Chestnuts.
• Both Peeled Raw 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 Peeled European Chestnuts vs Boiled Broccoli:

• Peeled Raw European Chestnuts have 6.9 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.8 times more Phosphorus, 20.5 times more Sodium and 1.7 times more Water than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Boiled and Drained Broccoli have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Peeled Raw European Chestnuts have 5.6 times more Energy, 3 times more Fat, 8.6 times more Omega 6 and 6.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 1.5 times more Protein than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.