Comparing Nutrients in 300 calories Canned Asparagus VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Canned Asparagus: 1579g
• Balsam-pear , Leafy Tips: 1000g

Raw Balsam-pear , Leafy Tips have 1.6 times more energy per unit of mass than Canned Asparagus Solids, which is low in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Asparagus or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	25.3% 33g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	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	66.5% 25.3g	NA	38g per day for Men 19-50 years
Protein	60.3% 33.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	72% 647μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	618% 8.03mg	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	379% 1516μg	320% 1280μg	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	323% 291mg	978% 880mg	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	128% 19.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	543% 652μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	25.3% 253mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	223% 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	361% 29mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	233% 5.36mg	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	97% 679mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	80% 2716mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	302% 4532mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	40% 1484g	24% 893g	3700g per day for Men 19-50 years

Canned Asparagus VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Asparagus or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Canned Asparagus vs Balsam-pear , Leafy Tips:

• 300 calories of Canned Asparagus have 1.4 times more Vitamin B3 and 3.5 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B6 and 3 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B9 per 300 calories.
• Both Canned Asparagus Solids as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Asparagus vs Balsam-pear , Leafy Tips:

• 300 calories of Canned Asparagus have 1.4 times more Iron, 3 times more Selenium, 41.2 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 3.3 times more Calcium, 1.3 times more Copper, 5.4 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Potassium than Canned Asparagus Solids.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Asparagus have 1.5 times more Fat than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.6 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 300 calories.