Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	11% 111mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Japanese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Dried Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 15.1 times more Vitamin B1, 4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Japanese Chestnuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 9.2 times more Water than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.3 times more Calcium, 34.5 times more Copper, 4.2 times more Iron, 6.4 times more Magnesium, 12.6 times more Manganese, 3.4 times more Phosphorus, 3.6 times more Potassium, 1.4 times more Sodium and 5.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.4 times more Omega 3 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 13.8 times more Energy, 17 times more Carbohydrate and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Dried Japanese Chestnuts

What are the health benefits of Frozen Chopped Broccoli compared to Dried Japanese Chestnuts?

Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It can help support immune function, bone health, and digestion. Dried Japanese chestnuts are rich in fiber, vitamins, and minerals, which can aid in heart health, digestion, and blood sugar control. Both can be nutritious additions to a balanced vegan diet, but broccoli may offer more versatility in cooking due to its lower calorie content and higher vitamin and mineral profile.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Dried Japanese Chestnuts?

You can lose weight easier by eating more Frozen Chopped Broccoli as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried Japanese Chestnuts, on the other hand, are higher in calories and lower in fiber, making them less ideal for weight loss.

Should I eat more Frozen Chopped Broccoli or more Dried Japanese Chestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Frozen Chopped Broccoli as it is a good source of plant-based protein, fiber, vitamins, and minerals that are essential for muscle growth and recovery. Dried Japanese Chestnuts are also nutritious but may not provide as much protein and other nutrients needed for muscle building compared to broccoli.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Dried Japanese Chestnuts?

Frozen chopped broccoli generally has a lower environmental impact compared to dried Japanese chestnuts. Broccoli requires less water, land, and energy to produce, and it generates fewer greenhouse gas emissions. Additionally, broccoli is a more sustainable option as it can be grown and harvested multiple times throughout the year, whereas chestnuts have a longer growing period and require more resources to cultivate.