Comparing Nutrients in 7 ounces Cauliflower VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Cauliflower	Dried European Chestnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	118% 153g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	61% 23.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	101% 1.3mg	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	28.3% 113μg	54% 216μg	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	106% 96mg	33% 29.8mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	112% 2.58mg	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	12.5% 87.3mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dried European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Dried European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Dried European Chestnuts:

• 7 ounces of Cauliflower have 3.2 times more Vitamin C than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 5.9 times more Vitamin B1, 6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Cauliflower.
• Both Raw Cauliflower as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Dried European Chestnuts:

• 7 ounces of Cauliflower have 9.7 times more Water than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 3 times more Calcium, 16.7 times more Copper, 5.7 times more Iron, 4.9 times more Magnesium, 8.4 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 3 times more Selenium and 1.3 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried European Chestnuts contain 15 times more Energy, 15.9 times more Fat, 6.4 times more Saturated Fat, 12.5 times more Omega 3, 98.1 times more Omega 6, 15.6 times more Carbohydrate, 5.9 times more Fiber and 3.3 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Cauliflower VS Dried European Chestnuts

What are the health benefits of Cauliflower compared to Dried European Chestnuts?

Cauliflower is a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. It is low in calories and can support digestion, heart health, and immune function. Dried European chestnuts are also nutritious, providing fiber, vitamins, and minerals, but they are higher in calories and carbohydrates compared to cauliflower. Both can be part of a healthy diet, but cauliflower may be a better option for those looking to manage their weight or blood sugar levels.

Can I lose weight easier by eating more Cauliflower or Dried European Chestnuts?

Both cauliflower and dried European chestnuts can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to dried European chestnuts, making it a more weight-loss-friendly option. Incorporating more cauliflower into your meals can help you feel full and satisfied while consuming fewer calories, which may make it easier to lose weight.

Should I eat more Cauliflower or more Dried European Chestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more cauliflower as it is a good source of plant-based protein, fiber, and essential vitamins and minerals. Dried European chestnuts are also nutritious but are higher in calories and carbohydrates, which may not be as beneficial for muscle building. Incorporating a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains along with regular strength training can help support muscle growth.

What is the environmental impact of producing Cauliflower compared to Dried European Chestnuts?

Cauliflower has a higher environmental impact compared to dried European chestnuts. Cauliflower requires more water, land, and resources to grow, while dried European chestnuts have a lower carbon footprint and require less intensive farming practices. Choosing chestnuts over cauliflower can help reduce environmental impact.