Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	19% 0.25mg	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	18% 72.3μg	15.6% 62.4μg	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	52% 46.8mg	69.8% 62.8mg	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	1.32% 0.2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.73% 0.54mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	8.14% 0.19mg	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	7.3% 51mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods with Salt versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods with Salt vs Boiled Cauliflower:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.2 times more Vitamin B1 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 1.3 times more Vitamin C and 2.9 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods with Salt vs Boiled Cauliflower:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.8 times more Copper, 1.8 times more Magnesium, 2.2 times more Potassium, 16.1 times more Sodium and 4.5 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.5 times more Manganese than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Cauliflower contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Cauliflower contain 2.2 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Cauliflower offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy in five ounces.