Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Cauliflower

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Cauliflower: 1200g

Raw Cauliflower has 1.3 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	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	52.5% 68.2g	46% 59.6g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	83% 31.6g	63% 24g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	14.2% 142mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75% 6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	40% 1483g	30% 1105g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Cauliflower?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Cauliflower:

• 300 calories of Boiled Balsam-pear , Pods with Salt have more Vitamin A, 1.3 times more Vitamin B1 and 2.3 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.5 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cauliflower provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Cauliflower:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.4 times more Magnesium, 1.4 times more Potassium, 10.6 times more Sodium, 3.8 times more Zinc and 1.3 times more Water than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.9 times more Calcium, 1.4 times more Manganese and 2.3 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cauliflower contain similar levels of Copper, Iron and Phosphorus per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.3 times more Sugars and 1.3 times more Fiber than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.7 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.