Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.16g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	30.5% 0.4mg	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	29.3% 117μg	53.6% 214μg	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	61.7% 55.6mg	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	52% 4.17mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	16.7% 0.38mg	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	26.4% 185mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.68% 99g	4.8% 177g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 7.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Japanese Chestnuts vs Boiled Broccoli:

• Roasted Japanese Chestnuts have 12 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 10.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Boiled and Drained Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Japanese Chestnuts have 5.7 times more Energy, 3.6 times more Omega 6, 6.3 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.