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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.94% 0.16g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	64.3% 36g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Vitamin A	134% 1210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Calcium	42% 420mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 887g	25% 921g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips versus 1 kg of 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 Cauliflower:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has more Vitamin A, 2.9 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9, 18.1 times more Vitamin E and 10.5 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 11.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and 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 Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.9 times more Calcium, 5.2 times more Copper, 2.4 times more Iron, 6.3 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 2 times more Potassium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.3 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cauliflower contain similar levels of Zinc and Water per one kilogram.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 4.3 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.8 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.