Comparing Nutrients in 100 grams 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	0.86% 25kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	34.7% 45g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	3.43% 1.92g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32% 0.42mg	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	14.3% 57μg	14.8% 59μg	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	53.6% 48.2mg	31% 28mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	89.8% 2.07mg	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	6.3% 44mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Roasted Japanese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Roasted Japanese Chestnuts:

• 100 grams of Cauliflower have 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Roasted Japanese Chestnuts.
• While 100 g 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 100 grams.
• Both Raw Cauliflower as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Roasted Japanese Chestnuts:

• 100 grams of Cauliflower have 1.6 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• While 100 g 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 100 grams:

• 100 g of Roasted Japanese Chestnuts contain 8 times more Energy, 9.1 times more Carbohydrate and 1.5 times more Protein than Raw Cauliflower.
• 100 grams 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 100 grams.