Comparing Nutrients in 5 ounces Cauliflower VS 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	1.22% 35.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.7% 0.061mg	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	20% 80.8μg	25.5% 102μg	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	76% 68.3mg	132% 119mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	5.5% 0.13mg	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	8.9% 62.4mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cauliflower have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 4.3 times more Vitamin B6 than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain more Vitamin A, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Cauliflower.
• 5 ounces 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 five ounces.

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

• 5 ounces of Cauliflower have 1.7 times more Manganese, 1.4 times more Phosphorus and 6 times more Sodium than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Balsam-pear , Pods contain similar levels of Copper, Iron, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Balsam-pear , Pods lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.3 times more Carbohydrate and 1.9 times more Protein than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.4 times more Fiber than Raw Cauliflower.
• 5 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in five ounces.