Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Roasted Chinese Chestnuts	Frozen Cauliflower	Recommended Dietary Allowance
Energy	82.4% 2390kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	36% 46.8g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	80% 44.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	95% 1.23mg	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	180% 720μg	160% 640μg	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	427% 384mg	542% 488mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	19% 190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	34.4% 0.31mg	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	188% 15mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	85.7% 1.97mg	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	146% 1020mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11% 402g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Frozen Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Chinese Chestnuts vs Frozen Cauliflower:

• 1 kilogram of Roasted Chinese Chestnuts has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.3 times more Vitamin C than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Frozen Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• Both Roasted Chinese Chestnuts as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Chinese Chestnuts vs Frozen Cauliflower:

• 1 kilogram of Roasted Chinese Chestnuts has 12.5 times more Copper, 2.8 times more Iron, 7.5 times more Magnesium, 8.7 times more Manganese, 2.9 times more Phosphorus, 2.5 times more Potassium and 5.5 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.3 times more Water than Roasted Chinese Chestnuts.
• 1 kilogram of Roasted Chinese Chestnuts lack sufficient amounts of Calcium
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Chinese Chestnuts has 10 times more Energy, 11.2 times more Carbohydrate and 2.2 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 3.3 times more Omega 3 than Roasted Chinese Chestnuts.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy
• Both Roasted Chinese Chestnuts as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in one kilogram.