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

Weight per 300 calories

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

Cauliflower has 1.5 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	NA	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	130% 49.4g	38g per day for Men 19-50 years
Protein	41% 23g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	58.4% 0.76mg	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	171% 684μg	318% 1271μg	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	643% 578mg	1647% 1482mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	26.4% 264mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	68.3% 1.57mg	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	75.4% 528mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	128% 14mg	11mg per day for Men 19-50 years
Water	30% 1105g	45% 1659g	3700g per day for Men 19-50 years

Cauliflower VS Balsam-pear , Pods Nutrients Per 300 Kcal

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

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

• 300 calories of Cauliflower have 2.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Cauliflower.
• Both Cauliflower and Balsam-pear , Pods 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 Cauliflower as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cauliflower have 2 times more Selenium and 4.1 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 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 Raw Cauliflower.
• Both Cauliflower and Balsam-pear , Pods contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

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