Comparing Nutrients in 1 pound 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	3.9% 113kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	6.02% 1.93g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	159% 207g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	97% 36.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	131% 1.7mg	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	64.6% 259μg	70.3% 281μg	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	243% 219mg	217% 195mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	9.98% 100mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	188% 4.3mg	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	28.5% 200mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	11.3% 418g	5.96% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Raw European Chestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Raw European Chestnuts:

• 1 pound of Cauliflower has 1.3 times more Vitamin B5 than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 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 one pound.
• Both Raw Cauliflower as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Raw European Chestnuts:

• 1 pound of Cauliflower has 10 times more Sodium and 1.9 times more Water than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw European Chestnuts contains 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.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6