Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods with Salt VS Cauliflower

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Cauliflower: 2000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	NA	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	76.5% 99g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	139% 52.6g	105% 40g	38g per day for Men 19-50 years
Protein	39.5% 22g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	283% 3.68mg	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	336% 1342μg	285% 1140μg	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	965% 868mg	1071% 964mg	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	24.6% 3.7mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	23.7% 237mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	125% 10mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	135% 3.1mg	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	135% 947mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	67% 2472g	49.8% 1841g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Cauliflower?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods with Salt vs Cauliflower:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods with Salt vs Cauliflower:

• 500 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 500 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 500 calories.
• 500 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.3 times more Sugars and 1.3 times more Fiber than Cauliflower.
• While 500 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 500 calories.