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

Weight per 500 calories

• Cauliflower: 2000g
• Balsam-pear , Pods: 2941g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	NA	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	83.7% 109g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	217% 82.4g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	97% 1.26mg	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	285% 1140μg	529% 2118μg	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	1071% 964mg	2745% 2471mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	44% 440mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	114% 2.6mg	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	126% 880mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	74.7% 2766g	3700g per day for Men 19-50 years

Cauliflower VS Balsam-pear , Pods Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 2.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Balsam-pear , Pods.
• While 500 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 500 calories.
• 500 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 500 calories.

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

• 500 calories of Cauliflower have 2 times more Selenium and 4.1 times more Sodium than Balsam-pear , Pods.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.3 times more Protein than Balsam-pear , Pods.
• While 500 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 500 calories.