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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Frozen Broccoli Spears	Raw European Chestnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	11% 6.07g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw 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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	99% 0.89mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	82% 1.9mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	30.2% 1028mg	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	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Raw 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 Raw European Chestnuts:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Raw European Chestnuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as 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 Raw European Chestnuts:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Calcium and 1.9 times more Water than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 12.4 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 and 1.3 times more Protein than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 7.3 times more Energy, 6.6 times more Fat, 21.6 times more Omega 6, 8.5 times more Carbohydrate and 2.7 times more Fiber 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 Raw European Chestnuts

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

Both frozen broccoli spears and raw European chestnuts offer unique health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. On the other hand, raw European chestnuts are a good source of vitamin C, fiber, and healthy fats. They can help boost immunity, support heart health, and provide energy. Incorporating a variety of plant-based foods like these into your diet can help ensure you're getting a wide range of nutrients for overall health and well-being.

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

Both frozen broccoli spears and raw European 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 great choice for weight loss. They are also rich in vitamins and minerals that support overall health. Incorporating a variety of vegetables, including broccoli, into your meals can help you feel full and satisfied while promoting weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and raw European chestnuts are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a combination of these foods into your diet will help support muscle growth and recovery.

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

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Raw European Chestnuts. Broccoli requires less water, land, and energy to grow and process, resulting in lower greenhouse gas emissions. Additionally, broccoli is typically grown and harvested more efficiently than chestnuts, making it a more sustainable choice for the environment.