Comparing Nutrients in 7 ounces Boiled European Chestnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled European Chestnuts	Broccoli	Recommended Dietary Allowance
Energy	8.96% 260kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	26.7% 0.35mg	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	19% 75.4μg	31.3% 125μg	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	59% 53mg	197% 177mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	11% 0.097mg	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	43% 3.43mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	18% 0.42mg	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	28% 196mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.66% 135g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled European Chestnuts vs Broccoli:

• Boiled and Steamed European Chestnuts have 2.1 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Boiled and Steamed European Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled European Chestnuts vs Broccoli:

• Boiled and Steamed European Chestnuts have 9.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Zinc and 1.3 times more Water than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Broccoli have similar amounts of Calcium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed European Chestnuts have 3.9 times more Energy, 3.7 times more Fat, 9.9 times more Omega 6 and 4.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Steamed European Chestnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.