Comparing Nutrients in 100 calories Balsam-pear , Leafy Tips VS Cauliflower

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Cauliflower: 400g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cauliflower	26%	8%	66%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.15% 1.12g	97g per day for Men 19-50 years
Saturated Fat	NA	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	21% 8g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	56.6% 0.74mg	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	107% 427μg	57% 228μg	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	326% 293mg	214% 193mg	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	NA	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Calcium	28% 280mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	85% 6.8mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	27% 0.62mg	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	47% 330mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	35% 1196mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	8.04% 298g	9.95% 368g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Cauliflower Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Cauliflower?

Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Cauliflower:

• 100 calories of Balsam-pear , Leafy Tips have more Vitamin A, 3 times more Vitamin B1, 5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 12.7 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 100 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Cauliflower:

• 100 calories of Balsam-pear , Leafy Tips have 3.2 times more Calcium, 4.3 times more Copper, 4 times more Iron, 4.7 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 3.3 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cauliflower contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Leafy Tips have 2.1 times more Fat and 2.3 times more Protein than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cauliflower offer comparable quantities of Energy per 100 calories.