Comparing Nutrients in 14 ounces Cauliflower VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Cauliflower	Raw European Chestnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	139% 181g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	84.6% 32g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	78.7% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	29.2% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	115% 1.5mg	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	56.6% 226μg	61.5% 246μg	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	213% 191mg	190% 171mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	164% 3.78mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	60.5% 2056mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.88% 365g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Raw European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Raw European Chestnuts:

• 14 ounces of Cauliflower have 1.3 times more Vitamin B5 than Raw European Chestnuts.
• While 14 oz of Raw European Chestnuts contain 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Raw European Chestnuts provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• Both Raw Cauliflower as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Raw European Chestnuts:

• 14 ounces of Cauliflower have 10 times more Sodium and 1.9 times more Water than Raw European Chestnuts.
• While 14 oz of Raw European Chestnuts contain 11.5 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Raw European Chestnuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw European Chestnuts contain 8.5 times more Energy, 8.1 times more Fat, 6.3 times more Omega 3, 49.9 times more Omega 6, 9.2 times more Carbohydrate, 4.1 times more Fiber and 1.3 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6