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

Weight per 300 calories

• Cooked Asparagus with Salt: 1364g
• Boiled Balsam-pear , Pods with Salt: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.93% 2.84g	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	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	42.5% 30.8g	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	83% 31.6g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	31.4% 314mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	58% 0.52mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	59% 1.36mg	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	105% 736mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	218% 3273mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	34% 1263g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Asparagus with Salt have 7.2 times more Vitamin A, 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9, 9.3 times more Vitamin E and 9.1 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 5 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Asparagus with Salt have 2.2 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 26.3 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Sodium and Water per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Asparagus with Salt have 2.5 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.7 times more Sugars than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.