Comparing Nutrients in 500 calories Cauliflower VS Dried Japanese Chestnuts

Weight per 500 calories

• Cauliflower: 2000g
• Dried Japanese Chestnuts: 139g

Dried Japanese Chestnuts have 14.4 times more energy per unit of mass than Raw Cauliflower, which is high in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	76.5% 99g	87% 113g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	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	285% 1140μg	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	1071% 964mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	44% 440mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	202% 1.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	126% 880mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	31.4% 1067mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	3.15% 47.2mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.37% 14g	3700g per day for Men 19-50 years

Cauliflower VS Dried Japanese Chestnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 20 times more Vitamin B5, 4 times more Vitamin B6, 7.5 times more Vitamin B9 and 11.3 times more Vitamin C than Dried Japanese Chestnuts.
• Both Cauliflower and Dried Japanese Chestnuts provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw 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 Cauliflower vs Dried Japanese Chestnuts:

• 500 calories of Cauliflower have 4.4 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3.7 times more Phosphorus, 5.6 times more Potassium, 12.7 times more Sodium, 1.5 times more Zinc and 133.1 times more Water than Dried Japanese Chestnuts.
• While 500 kcal of Dried Japanese Chestnuts contain 2.3 times more Copper and 1.7 times more Manganese than Raw Cauliflower.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 7 times more Omega 3 and 5.3 times more Protein than Dried Japanese Chestnuts.
• Both Cauliflower and Dried Japanese Chestnuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in 500 calories.