Comparing Nutrients in 100 calories Frozen Asparagus VS Balsam-pear , Leafy Tips

Weight per 100 calories

• Frozen Asparagus: 417g
• Balsam-pear , Leafy Tips: 333g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Asparagus or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.44% 11g	130g per day for Men 19-50 years
Sugars	NA	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	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	21% 7.9g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	206% 2.68mg	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	199% 796μg	107% 427μg	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	147% 133mg	326% 293mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	10.4% 104mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	74.4% 0.67mg	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	38% 3.04mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	77.7% 1.8mg	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	38% 267mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	59.6% 2027mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	2.44% 36.7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	10.3% 383g	8.04% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 2.2 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B1 per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 2.4 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.7 times more Calcium, 2.2 times more Iron, 4.9 times more Magnesium, 2.1 times more Manganese and 1.9 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Copper, Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.4 times more Fat and 1.3 times more Protein than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.