Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Boiled Cauliflower

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Boiled Cauliflower: 435g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Balsam-pear , Pods	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	13.7% 18g	130g per day for Men 19-50 years
Sugars	14% 10.3g	12.5% 9.04g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	58% 0.75mg	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	67% 268μg	48% 191μg	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	193% 174mg	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	4.9% 0.74mg	2.03% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	6.96% 69.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.7% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	25% 0.57mg	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	27% 189mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	13.4% 494g	11% 404g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Boiled Cauliflower Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Boiled Cauliflower:

• 100 calories of Boiled Balsam-pear , Pods have 7.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 2.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.4 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Boiled Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per 100 calories.
• 100 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Boiled Cauliflower:

• 100 calories of Boiled Balsam-pear , Pods have 2.2 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 5.5 times more Zinc and 1.2 times more Water than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 1.5 times more Calcium, 1.3 times more Manganese, 2.5 times more Selenium and 2.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Pods have 1.9 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 2.1 times more Fat, more Omega 3 and 1.8 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Boiled Cauliflower offer comparable quantities of Energy, Sugars and Fiber per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• 100 calories of Boiled Cauliflower provide inadequate amounts of Omega 6