Comparing Nutrients in 300 calories Cooked Asparagus VS Balsam-pear , Pods

Weight per 300 calories

• Cooked Asparagus: 1364g
• Balsam-pear , Pods: 1765g

Cooked Asparagus have 1.3 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Asparagus or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	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	15% 10.8g	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	% 5.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71.8% 27.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	58.4% 0.76mg	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	508% 2032μg	318% 1271μg	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	117% 105mg	1647% 1482mg	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	136% 20.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	31.4% 314mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	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	155% 12.4mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	68.3% 1.57mg	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	105% 736mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	128% 14mg	11mg per day for Men 19-50 years
Water	34% 1263g	45% 1659g	3700g per day for Men 19-50 years

Cooked Asparagus VS Balsam-pear , Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Asparagus or Balsam-pear , Pods?

Lets compare vitamin content per 300 calories of Cooked Asparagus vs Balsam-pear , Pods:

• 300 calories of Cooked Asparagus have 1.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 14.1 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Asparagus vs Balsam-pear , Pods:

• 300 calories of Cooked Asparagus have 3.8 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 23.6 times more Selenium and 2.2 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Magnesium, 1.7 times more Potassium, 1.7 times more Zinc and 1.3 times more Water than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Asparagus have 1.9 times more Protein than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.8 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.