Comparing Nutrients in 5 ounces Broccoli VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	1.66% 48kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	20.7% 15g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19% 7.23g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	54% 0.7mg	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	22.3% 89.3μg	25% 99μg	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	140% 126mg	41% 37mg	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	7.37% 1.1mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	80% 0.72mg	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	13% 1.03mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	72.7% 1.67mg	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	13.4% 94mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.55% 57.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Roasted European Chestnuts:

• Raw Broccoli has 31 times more Vitamin A, 3.4 times more Vitamin C, 1.6 times more Vitamin E and 13 times more Vitamin K than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Roasted European Chestnuts:

• Raw Broccoli has 1.6 times more Calcium, 2.1 times more Selenium, 16.5 times more Sodium and 2.2 times more Water than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 10.3 times more Copper, 1.6 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted European Chestnuts contain 7.2 times more Energy, 5.9 times more Fat, 3.6 times more Saturated Fat, 1.5 times more Omega 3, 15.8 times more Omega 6, 8 times more Carbohydrate, 6.2 times more Sugars and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Roasted European Chestnuts have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.