Comparing Nutrients in 5 ounces Chinese Chestnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 318kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	14% 0.18mg	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	24% 96μg	20% 79.4μg	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	56.7% 51mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	5.35% 0.048mg	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	25% 2mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	13.7% 0.32mg	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	19.4% 136mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Chinese Chestnuts have 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 5.1 times more Vitamin A than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Chinese Chestnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Chinese Chestnuts have 10.7 times more Copper, 2.3 times more Iron, 6.5 times more Magnesium, 7.2 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium and 2.1 times more Water than Raw Chinese Chestnuts.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Chestnuts have 8 times more Energy, 9.2 times more Carbohydrate and 1.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Omega 3 than Raw Chinese Chestnuts.
• 5 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Chinese Chestnuts as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.