Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	8.28% 240kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	30.6% 22g	NA	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	60.5% 23g	73.7% 28g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	33% 0.43mg	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	160% 640μg	180% 720μg	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	542% 488mg	933% 840mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	22% 220mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	37.8% 0.34mg	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	67.5% 5.4mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	38.7% 0.89mg	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	50% 350mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	25% 925g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Balsam-pear , Pods per 1 kg

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

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

• 1 kilogram of Frozen Cauliflower has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.9 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 24 times more Vitamin A, 1.6 times more Vitamin B5 and 1.7 times more Vitamin C than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Balsam-pear , Pods provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Cauliflower, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Cauliflower vs Balsam-pear , Pods:

• 1 kilogram of Frozen Cauliflower has 1.3 times more Iron and 2.2 times more Manganese than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 1.4 times more Magnesium, 1.5 times more Potassium and 4.7 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Balsam-pear , Pods contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Frozen Cauliflower, Unprepared as well as Raw Balsam-pear , Pods lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Cauliflower has 1.3 times more Carbohydrate and 2 times more Protein than Balsam-pear , Pods.
• Both Frozen Cauliflower and Balsam-pear , Pods offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Frozen Cauliflower, Unprepared as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in one kilogram.