Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.82% 285kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.11g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	22% 0.28mg	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	21% 83.6μg	38.3% 153μg	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	44% 39.7mg	102% 92mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	37.2% 2.98mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	12% 0.27mg	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% 132mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	3.4% 127g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 7.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Boiled Broccoli:

• Roasted Japanese Chestnuts have 12 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 10.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 5.7 times more Energy, 3.6 times more Omega 6, 6.3 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.