Comparing Nutrients in 5 ounces Cauliflower VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	49.2% 64g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	4.86% 2.72g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	45.6% 0.59mg	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	20% 80.8μg	21% 83.6μg	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	76% 68.3mg	44% 39.7mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	127% 2.93mg	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	8.9% 62.4mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Roasted Japanese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Roasted Japanese Chestnuts:

• 5 ounces of Cauliflower have 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 9 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Roasted Japanese Chestnuts provide similar amounts of Vitamin B9 per five ounces.
• Both Raw Cauliflower as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Roasted Japanese Chestnuts:

• 5 ounces of Cauliflower have 1.6 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 1.6 times more Calcium, 18.7 times more Copper, 5 times more Iron, 4.3 times more Magnesium, 13.3 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 5.3 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Japanese Chestnuts contain 8 times more Energy, 9.1 times more Carbohydrate and 1.5 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.