Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	8.38% 0.075mg	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	52% 4.17mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.68% 99g	4.9% 181g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 8.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A and 2 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Japanese Chestnuts have 19.2 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• Roasted Japanese Chestnuts have 7.7 times more Energy, 6 times more Omega 6 and 9.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.3 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Roasted Japanese Chestnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.