Comparing Nutrients in 14 ounces Boiled Balsam-pear , Leafy Tips VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	11.4% 8.26g	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	20% 7.54g	24% 9.13g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	53% 0.69mg	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	87.3% 349μg	43.7% 175μg	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	245% 221mg	195% 176mg	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	38.4% 5.75mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	7.94% 0.071mg	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	50.6% 4.05mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	22.8% 0.52mg	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	43.7% 306mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Leafy Tips versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Leafy Tips vs Boiled Cauliflower:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 121 times more Vitamin A, 3.5 times more Vitamin B1, 5.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C, 20.7 times more Vitamin E and 11.8 times more Vitamin K than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 8.5 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Leafy Tips vs Boiled Cauliflower:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 2.6 times more Calcium, 11.2 times more Copper, 3.2 times more Iron, 10.4 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Boiled Cauliflower.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Cauliflower contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 1.6 times more Carbohydrate and 2 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.6 times more Omega 3 and 2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Cauliflower offer comparable quantities of Fiber per 14 ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.