Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Frozen Broccoli Spears	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	5.14% 0.87g	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	67.4% 87.7g	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	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	53.7% 0.7mg	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	28.8% 115μg	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	88.6% 79.8mg	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	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	92% 0.83mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29% 0.67mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	28.2% 960mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Peeled European Chestnuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 7.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 2 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Broccoli Spears as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.6 times more Phosphorus and 1.7 times more Water than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 11.6 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 1.4 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Omega 3 and 1.9 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 6.8 times more Energy, 11.9 times more Omega 6 and 8.3 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Peeled European Chestnuts

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

Frozen broccoli spears are a great source of vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. Peeled European chestnuts are high in fiber, vitamin C, and minerals like manganese and copper. They can help with heart health, digestion, and blood sugar control. Both are nutritious options, but broccoli spears provide a wider range of vitamins and minerals.

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

Both frozen broccoli spears and peeled European chestnuts can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to chestnuts, making them a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that are important for overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen broccoli spears are a good source of protein, but peeled European chestnuts are higher in protein content. Therefore, incorporating more peeled European chestnuts into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources in your meals to support muscle development.

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

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Peeled European Chestnuts. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is typically harvested multiple times from the same plant, leading to higher yields and less waste compared to chestnuts.