Comparing Nutrients in 1 pound Raw European Chestnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw European Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	33.3% 966kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	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	159% 207g	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	97% 36.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	70.3% 281μg	63.5% 254μg	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	217% 195mg	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

	Raw European Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	17% 0.15mg	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	57.3% 4.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	44% 1mg	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	60.3% 422mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5.96% 221g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw European Chestnuts versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw European Chestnuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Raw European Chestnuts has 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A than Raw European Chestnuts.
• Both Raw European Chestnuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Raw European Chestnuts have insufficient amounts of Vitamin A
• Both Raw European Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw European Chestnuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Raw European Chestnuts has 13.1 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus, 3.6 times more Potassium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 7.6 times more Energy, 18.8 times more Fat, 2.3 times more Omega 3, 61.4 times more Omega 6, 8.5 times more Carbohydrate and 2.7 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Protein than Raw European Chestnuts.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6