Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.48% 217kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	36.7% 47.7g	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	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.6% 0.4mg	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	10.6% 42.5μg	16.3% 65.2μg	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	39% 35mg	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

	Boiled Spears Frozen Broccoli	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	39.2% 0.35mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	67.6% 1.55mg	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	11% 78mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Boiled Chinese Chestnuts:

• 5 ounces of Boiled Spears Frozen Broccoli have 7.3 times more Vitamin A and 1.6 times more Vitamin C than Boiled Chinese Chestnuts.
• While 5 oz of Boiled and Steamed Chinese Chestnuts contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chinese Chestnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Boiled Chinese Chestnuts:

• 5 ounces of Boiled Spears Frozen Broccoli have 4.3 times more Calcium and 1.5 times more Water than Boiled Chinese Chestnuts.
• While 5 oz of Boiled and Steamed Chinese Chestnuts contain 5.8 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 1.7 times more Potassium and 2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chinese Chestnuts contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.2 times more Omega 3 than Boiled Chinese Chestnuts.
• While 5 oz of Boiled and Steamed Chinese Chestnuts contain 5.5 times more Energy and 6.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Chinese Chestnuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 6 in five ounces.