Comparing Nutrients in 7 ounces Boiled Broccoli VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.36% 0.57g	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	124% 162g	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	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.53% 19.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 19.3 times more Vitamin A and 1.3 times more Vitamin B5 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 12.7 times more Vitamin B1, 3.1 times more Vitamin B2, 6.3 times more Vitamin B3 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Japanese Chestnuts have similar amounts of Vitamin B9 and Vitamin C per 7 oz.
• Both Boiled and Drained Broccoli as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Broccoli has 1.2 times more Sodium and 9 times more Water than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.8 times more Calcium, 21.5 times more Copper, 5 times more Iron, 5.5 times more Magnesium, 19.1 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 5.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.8 times more Omega 3 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 10.3 times more Energy, 3 times more Fat, 5.6 times more Omega 6, 11.3 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.