Comparing Nutrients in 1 pound Roasted Japanese Chestnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Energy	31.4% 912kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	61% 0.79mg	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	67% 268μg	71.4% 286μg	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	141% 127mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	24.7% 0.22mg	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	119% 9.53mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	6.1% 226g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Japanese Chestnuts vs Broccoli:

• Roasted Japanese Chestnuts have 6.3 times more Vitamin B1 and 2.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A and 3.2 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Roasted Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Japanese Chestnuts vs Broccoli:

• Roasted Japanese Chestnuts have 14.9 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 9.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.7 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have 5.9 times more Energy, 3.8 times more Omega 6 and 6.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Roasted Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.