Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	41% 0.53mg	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	20% 79.4μg	22% 88μg	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	63% 57mg	67.7% 61mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	70.4% 0.63mg	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	11% 0.86mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	58.7% 1.35mg	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	9.92% 69.5mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Raw European Chestnuts:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw European Chestnuts provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Raw European Chestnuts have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Raw European Chestnuts:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium and 1.9 times more Water than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 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 Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Protein than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 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 Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6