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

Weight per 100 calories

• Cauliflower: 400g
• Boiled Balsam-pear , Pods: 526g

Cauliflower has 1.3 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cauliflower	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	14% 10.3g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	16.6% 0.22mg	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	57% 228μg	67% 268μg	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	214% 193mg	193% 174mg	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	2.13% 0.32mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	8.8% 88mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 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	21% 1.68mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	19.7% 0.45mg	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	25% 176mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.95% 368g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Cauliflower have 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.5 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain more Vitamin A, 1.3 times more Vitamin B1 and 2.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 100 calories.
• 100 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Cauliflower have 1.9 times more Calcium, 1.4 times more Manganese, 2.3 times more Selenium and 3.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Magnesium, 1.4 times more Potassium, 3.8 times more Zinc and 1.3 times more Water than Raw Cauliflower.
• Both Cauliflower and Boiled Balsam-pear , Pods contain similar levels of Copper, Iron and Phosphorus per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have more Omega 3 and 1.7 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 6.4 times more Omega 6, 1.3 times more Sugars and 1.3 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cauliflower provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3