Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	69% 89.6g	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	10.5% 5.9g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	29.3% 117μg	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	61.7% 55.6mg	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

	Roasted Japanese Chestnuts	Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	52% 4.17mg	18% 1.45mg	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	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	26.4% 185mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	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	2.5% 37.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	7.4% 0.81mg	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 Broccoli:

• Roasted Japanese Chestnuts have 6.3 times more Vitamin B1 and 2.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A and 3.2 times more Vitamin C than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Roasted Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Japanese Chestnuts have 14.9 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 9.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.7 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• Roasted Japanese Chestnuts have 5.9 times more Energy, 3.8 times more Omega 6 and 6.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Roasted Japanese Chestnuts as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.