Comparing Nutrients in 500 calories Roasted Chinese Chestnuts VS Frozen Broccoli Spears

Weight per 500 calories

• Roasted Chinese Chestnuts: 209g
• Frozen Broccoli Spears: 1724g

Roasted Chinese Chestnuts have 8.2 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Roasted Chinese Chestnuts or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Roasted Chinese Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.92% 0.063g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	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	136% 51.7g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	232% 3mg	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	37.7% 151μg	405% 1621μg	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	89.3% 80.3mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	69% 0.62mg	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	39.2% 3.14mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	192% 4.4mg	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	30.5% 213mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.37mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	2.27% 84g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Chinese Chestnuts vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, 4 times more Vitamin B1, 10.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 10.8 times more Vitamin B9 and 14.7 times more Vitamin C than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Chinese Chestnuts vs Frozen Broccoli Spears:

• Roasted Chinese Chestnuts have 1.3 times more Copper than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 17.8 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 4.8 times more Phosphorus, 4.3 times more Potassium, 35 times more Sodium, 3 times more Zinc and 18.6 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Frozen Broccoli Spears have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Broccoli Spears contain 2.4 times more Fat, 34.3 times more Omega 3 and 5.6 times more Protein than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Frozen Broccoli Spears have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Roasted Chinese Chestnuts as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.