Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Japanese Chestnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.44% 0.24g	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	53.3% 69.3g	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	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	43.2% 0.56mg	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	23.3% 93μg	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	58% 52mg	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	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	124% 1.1mg	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	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	137% 3.16mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19.2% 653mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 2 times more Vitamin B9 and 2.6 times more Vitamin C than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Japanese Chestnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Calcium and 1.5 times more Water than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 15.6 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 6.2 times more Manganese, 1.3 times more Potassium and 3.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Japanese Chestnuts contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 and 1.4 times more Protein than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 5.3 times more Energy and 6.5 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Japanese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Japanese Chestnuts

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

Frozen broccoli spears are a great source of vitamins, minerals, and fiber. They are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. Japanese chestnuts, on the other hand, are also nutritious but higher in calories and carbohydrates. They are a good source of fiber, vitamins, and minerals, but may not be as low in calories as broccoli. Both options can be part of a healthy diet, but broccoli spears may be a better choice for those looking to manage their weight or increase their vegetable intake.

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

Both frozen broccoli spears and Japanese 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. Incorporating a variety of vegetables like broccoli into your diet can help you feel full and satisfied while consuming fewer calories, ultimately aiding in weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant foods. Frozen broccoli spears are a good source of protein, fiber, and essential nutrients, but Japanese chestnuts are higher in protein and can be a great addition to your diet for muscle building. Incorporating both into your meals can help you meet your protein needs and support muscle growth.

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

Frozen broccoli spears have a lower environmental impact compared to Japanese chestnuts. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions than chestnuts. Additionally, broccoli is typically grown in more sustainable farming practices compared to chestnuts, making it a more environmentally friendly choice.