Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.82% 285kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	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	7.5% 4.2g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	6% 0.054mg	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	37.2% 2.98mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	3.5% 130g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 8.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A and 2 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 5 oz.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Japanese Chestnuts have 19.2 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 7.7 times more Energy, 6 times more Omega 6 and 9.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.3 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 5 oz.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.