Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Boiled Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	347% 451g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	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	60.5% 23g	NA	38g per day for Men 19-50 years
Protein	33% 18.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	322% 4.18mg	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	110% 440μg	148% 590μg	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	492% 443mg	311% 280mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	811% 7.3mg	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	40% 3.2mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	898% 20.7mg	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	45.7% 320mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	25% 930g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Roasted Japanese Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Roasted Japanese Chestnuts:

• 1 kilogram of Boiled Cauliflower has 1.6 times more Vitamin C than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 10.7 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Roasted Japanese Chestnuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled and Drained Cauliflower as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Roasted Japanese Chestnuts:

• 1 kilogram of Boiled Cauliflower has 1.9 times more Water than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 2.2 times more Calcium, 40.6 times more Copper, 6.6 times more Iron, 7.1 times more Magnesium, 15.6 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 8.4 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 8.4 times more Omega 3 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 8.7 times more Energy, 11 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 6 in one kilogram.