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

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Balsam-pear , Leafy Tips: 1000g

Raw Balsam-pear , Leafy Tips have 1.7 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is low in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Asparagus or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	25.3% 33g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	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	70% 26.7g	NA	38g per day for Men 19-50 years
Protein	87.8% 49g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	74% 667μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	563% 2250μg	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	452% 407mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	30% 300mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	117% 9.33mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	117% 817mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 1.6 times more Vitamin B3, 4.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 24.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Asparagus have 7.2 times more Selenium, 2.3 times more Zinc and 1.8 times more Water than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 2.2 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 2.1 times more Potassium and 2.2 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.