Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Frozen Broccoli Spears	Chinese Chestnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	75% 97g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	62.6% 0.81mg	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	46.6% 187μg	33.7% 135μg	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	151% 136mg	79.4% 71.4mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	80% 0.72mg	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	18% 1.43mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	138% 3.18mg	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	16.7% 117mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin A, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium and 2.1 times more Water than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 10.1 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.5 times more Omega 3 than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 7.7 times more Energy, 9.2 times more Carbohydrate and 1.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Chinese Chestnuts

What are the health benefits of Frozen Broccoli Spears compared to Chinese Chestnuts?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They are also high in fiber and low in calories, making them a nutritious addition to a vegan diet. Chinese chestnuts, on the other hand, are a good source of carbohydrates, fiber, and vitamin C. While both foods offer health benefits, frozen broccoli spears may be a better choice for those looking to increase their intake of vitamins and minerals while keeping calories low.

Can I lose weight easier by eating more Frozen Broccoli Spears or Chinese Chestnuts?

Both frozen broccoli spears and Chinese chestnuts can be part of a healthy weight loss diet due to their nutrient density and low calorie content. However, broccoli spears are lower in calories and higher in fiber, making them a more effective choice for weight loss. Including a variety of vegetables in your diet, along with other whole foods, regular physical activity, and adequate hydration, can help support weight loss efforts.

Should I eat more Frozen Broccoli Spears or more Chinese Chestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and Chinese chestnuts are nutritious options, but Chinese chestnuts are higher in protein and calories, making them a better choice for muscle building. Incorporating a mix of plant-based proteins like legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Chinese Chestnuts?

Frozen broccoli spears have a lower environmental impact compared to Chinese chestnuts. Broccoli requires less water, land, and energy to produce, resulting in lower greenhouse gas emissions. Additionally, broccoli is typically grown locally in many regions, reducing transportation emissions. Choosing frozen broccoli spears over Chinese chestnuts can help reduce your carbon footprint and support sustainable food choices.