Comparing Nutrients in 300 calories Canned Asparagus with Liquids and Salt VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Canned Asparagus with Liquids and Salt: 2000g
• Balsam-pear , Leafy Tips: 1000g

Raw Balsam-pear , Leafy Tips have 2 times more energy per unit of mass than Canned Asparagus Solids and Liquids with Salt, which is low in comparison to other foods. Canned Asparagus with Liquids and Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	25.3% 33g	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	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	64.3% 36g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.48mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	425% 1700μg	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	367% 330mg	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	155% 23mg	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

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	30% 300mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	150% 12mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	109% 760mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	379% 5680mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	51% 1886g	24% 893g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Asparagus with Liquids and Salt have 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt 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 with Liquids and Salt vs Balsam-pear , Leafy Tips:

• 300 calories of Canned Asparagus with Liquids and Salt have 3.6 times more Selenium, 51.6 times more Sodium, 3.1 times more Zinc and 2.1 times more Water than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 1.7 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Leafy Tips contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Asparagus with Liquids and Salt have 1.5 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.9 times more Fat and 1.5 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.