Comparing Nutrients in 300 calories Balsam-pear , Leafy Tips VS Cauliflower

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Cauliflower: 1200g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cauliflower	26%	8%	66%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	NA	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	46% 59.6g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	95% 53g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	170% 2.2mg	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	320% 1280μg	171% 684μg	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	978% 880mg	643% 578mg	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	NA	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cauliflower	Recommended Dietary Allowance
Calcium	84% 840mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	255% 20.4mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	81% 1.86mg	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	141% 990mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	24% 893g	30% 1105g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Cauliflower?

Lets compare vitamin content per 300 calories of Balsam-pear , Leafy Tips vs Cauliflower:

• 300 calories of Balsam-pear , Leafy Tips have more Vitamin A, 3 times more Vitamin B1, 5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 12.7 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Cauliflower:

• 300 calories of Balsam-pear , Leafy Tips have 3.2 times more Calcium, 4.3 times more Copper, 4 times more Iron, 4.7 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.3 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cauliflower contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 2.1 times more Fat and 2.3 times more Protein than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cauliflower offer comparable quantities of Energy per 300 calories.