Comparing Nutrients in 100 calories Asparagus VS Balsam-pear , Pods

Weight per 100 calories

• Asparagus: 500g
• Balsam-pear , Pods: 588g

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

Discover which food has more nutrients per 100 calories - Asparagus or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	6.9% 5g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	21% 190μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.6% 0.72mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.71mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	19.5% 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	65% 260μg	106% 424μg	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	31% 28mg	549% 494mg	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	37.7% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	12% 120mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	22.2% 0.2mg	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	134% 10.7mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	22.8% 0.52mg	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	37% 260mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	12.6% 466g	15% 553g	3700g per day for Men 19-50 years

Asparagus VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Asparagus or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Asparagus vs Balsam-pear , Pods:

• 100 calories of Asparagus have 1.3 times more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.6 times more Vitamin B9 and 17.6 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 100 calories.
• Both Raw Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Asparagus vs Balsam-pear , Pods:

• 100 calories of Asparagus have 4.7 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 9.8 times more Selenium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.4 times more Magnesium, 1.7 times more Potassium and 1.7 times more Zinc than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods contain similar levels of Calcium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Asparagus have 1.9 times more Protein than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.