Comparing Nutrients in 500 calories Boiled Cauliflower VS Dried Japanese Chestnuts

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Dried Japanese Chestnuts: 139g

Dried Japanese Chestnuts have 15.7 times more energy per unit of mass than Boiled and Drained Cauliflower, which is high in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Dried Japanese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Boiled Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	87% 113g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	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	132% 50g	NA	38g per day for Men 19-50 years
Protein	71.4% 40g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	70.4% 0.92mg	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	239% 957μg	38% 151μg	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	1070% 963mg	95% 85mg	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	10% 1.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	34.8% 348mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	202% 1.82mg	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	87% 6.96mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	224% 5.15mg	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	99% 696mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	31.4% 1067mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	NA	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	3.15% 47.2mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.37% 14g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Dried Japanese Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Dried Japanese Chestnuts?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Dried Japanese Chestnuts:

• 500 calories of Boiled Cauliflower have 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 16.5 times more Vitamin B5, 4.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 11.3 times more Vitamin C than Dried Japanese Chestnuts.
• Both Boiled Cauliflower and Dried Japanese Chestnuts provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained Cauliflower as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Dried Japanese Chestnuts:

• 500 calories of Boiled Cauliflower have 3.5 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 3 times more Phosphorus, 2.9 times more Potassium, 6.9 times more Sodium and 146.1 times more Water than Dried Japanese Chestnuts.
• While 500 kcal of Dried Japanese Chestnuts contain 4.7 times more Copper and 1.8 times more Manganese than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dried Japanese Chestnuts contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 5.7 times more Fat, 84.3 times more Omega 3 and 5.5 times more Protein than Dried Japanese Chestnuts.
• While 500 kcal of Dried Japanese Chestnuts contain 1.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dried Japanese Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in 500 calories.