Comparing Nutrients in 100 grams Dried European Chestnuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13% 374kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.8% 11.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	13.5% 0.18mg	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	27.3% 109μg	23.5% 94μg	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	16.7% 15mg	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.7% 67mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	4% 0.036mg	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	29.8% 2.38mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	11% 0.26mg	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	25% 175mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	29% 986mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.26% 9.45g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried European Chestnuts vs Frozen Broccoli Spears:

• Dried European Chestnuts have 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A and 4.6 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 100 g.
• Both Dried European Chestnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried European Chestnuts vs Frozen Broccoli Spears:

• Dried European Chestnuts have 1.6 times more Calcium, 18.1 times more Copper, 3.3 times more Iron, 4.6 times more Magnesium, 5.1 times more Manganese, 3 times more Phosphorus, 3.9 times more Potassium and 2.2 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 9.6 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Frozen Broccoli Spears have similar amounts of Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried European Chestnuts have 12.9 times more Energy, 13.1 times more Fat, 16.1 times more Saturated Fat, 1.5 times more Omega 3, 42.4 times more Omega 6, 14.5 times more Carbohydrate, 3.9 times more Fiber and 2.1 times more Protein than Frozen Broccoli Spears.
• Both Dried European Chestnuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.