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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Cauliflower: 1200g

Raw Cauliflower has 1.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Balsam-pear , Pods	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	63% 24g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cauliflower	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 , Pods	Cauliflower	Recommended Dietary Allowance
Calcium	33.5% 335mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	45% 1659g	30% 1105g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Balsam-pear , Pods have more Vitamin A, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 , Pods vs Cauliflower:

• 300 calories of Balsam-pear , Pods have 1.3 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Potassium, 4.4 times more Zinc and 1.5 times more Water than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2 times more Selenium and 4.1 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cauliflower contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 2.1 times more Fiber than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.