Comparing Nutrients in 1 pound 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	5.3% 154kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	14% 10g	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	22.7% 8.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	29% 16.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	61% 549μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	43% 0.56mg	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	100% 399μg	72.6% 290μg	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	280% 252mg	246% 221mg	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	44% 6.58mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	19% 191mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	15.6% 0.14mg	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	58% 4.63mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	39% 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% 349mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 402g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Balsam-pear , Leafy Tips has 1.4 times more Carbohydrate and 1.8 times more Protein than Frozen Cauliflower.
• While 1 lb 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 pound.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.