Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Cauliflower	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	36% 46.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	30.6% 22g	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	50% 19g	60.5% 23g	38g per day for Men 19-50 years
Protein	64.3% 36g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	134% 1210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	95% 1.23mg	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	220% 880μg	160% 640μg	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	618% 556mg	542% 488mg	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	97% 14.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	42% 420mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	34.4% 0.31mg	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	128% 10mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	85.7% 1.97mg	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	110% 770mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 887g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips versus 1 kg of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Frozen Cauliflower:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 121 times more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 6.2 times more Vitamin B6, 1.4 times more Vitamin B9, 20.7 times more Vitamin E and 11 times more Vitamin K than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Cauliflower provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Frozen Cauliflower:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.9 times more Calcium, 6.5 times more Copper, 1.9 times more Iron, 7.8 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Frozen Cauliflower.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.4 times more Carbohydrate and 1.8 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.5 times more Omega 3 and 2.1 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Cauliflower offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.