Comparing Nutrients in 100 grams Boiled Broccoli VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Boiled Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Energy	1.2% 35kcal	7.34% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	35% 45.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	29% 0.38mg	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	27% 108μg	15.5% 62μg	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	72% 65mg	47.8% 43mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	4% 40mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	41.4% 0.95mg	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	9.57% 67mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.3% 48.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Raw European Chestnuts:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Raw European Chestnuts.
• While Raw European Chestnuts contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Raw European Chestnuts:

• Boiled and Drained Broccoli has 1.5 times more Calcium, 13.7 times more Sodium and 1.8 times more Water than Raw European Chestnuts.
• While Raw European Chestnuts contain 7.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw European Chestnuts have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 than Raw European Chestnuts.
• While Raw European Chestnuts contain 6.1 times more Energy, 5.5 times more Fat, 5.4 times more Saturated Fat, 15.6 times more Omega 6, 6.3 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw European Chestnuts have similar amounts of Protein per 100 g.
• Both Boiled and Drained Broccoli as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.