Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	80% 104g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	66.7% 0.87mg	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	33.2% 133μg	35.7% 143μg	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	124% 112mg	84.7% 76.2mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	11% 111mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	85.3% 0.77mg	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	20% 1.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	147% 3.4mg	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	14% 99mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Roasted Chinese Chestnuts:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A and 1.5 times more Vitamin C than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.8 times more Vitamin B1, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Chinese Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Roasted Chinese Chestnuts:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Calcium, 6 times more Sodium and 2.3 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 10.2 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 5.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Omega 3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 9.2 times more Energy, 4.1 times more Fat, 8.9 times more Omega 6, 11 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.