Comparing Nutrients in 7 ounces Boiled Broccoli VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Boiled Broccoli	Dried European Chestnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	118% 153g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	61% 23.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	101% 1.3mg	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	53.6% 214μg	54% 216μg	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	143% 129mg	33% 29.8mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	112% 2.58mg	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% 133mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Dried European Chestnuts:

• Boiled and Drained Broccoli has more Vitamin A and 4.3 times more Vitamin C than Dried European Chestnuts.
• While Dried European Chestnuts contain 4.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried European Chestnuts have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Broccoli as well as Dried European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Dried European Chestnuts:

• Boiled and Drained Broccoli has 1.3 times more Zinc and 9.4 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 1.7 times more Calcium, 10.7 times more Copper, 3.6 times more Iron, 3.5 times more Magnesium, 6.7 times more Manganese, 2.6 times more Phosphorus and 3.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried European Chestnuts have similar amounts of Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried European Chestnuts contain 10.7 times more Energy, 10.9 times more Fat, 10.6 times more Saturated Fat, 1.6 times more Omega 3, 30.8 times more Omega 6, 10.8 times more Carbohydrate, 3.5 times more Fiber and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.