Comparing Nutrients in 5 ounces Peeled European Chestnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Peeled European Chestnuts	Broccoli	Recommended Dietary Allowance
Energy	9.6% 278kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	19% 0.25mg	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	20.6% 82.2μg	22.3% 89.3μg	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	63.3% 57mg	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled European Chestnuts	Broccoli	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	7.7% 0.069mg	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	16.7% 1.33mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	13% 0.3mg	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	7.7% 54mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2% 73.7g	3.42% 127g	3700g per day for Men 19-50 years

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

• Peeled Raw European Chestnuts have 2 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 7.3 times more Vitamin B2 and 2.2 times more Vitamin C than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Peeled Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Peeled Raw European Chestnuts have 8.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 1.5 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 1.7 times more Phosphorus, 16.5 times more Sodium and 1.7 times more Water than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Raw Broccoli have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Peeled Raw European Chestnuts have 5.8 times more Energy, 3.4 times more Fat, 9 times more Omega 6 and 6.7 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Protein than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Raw Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Peeled Raw European Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.