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

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Balsam-pear , Pods: 1765g

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 Frozen Asparagus or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	87.8% 49g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	74% 667μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	563% 2250μg	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	452% 407mg	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	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 , Pods	Recommended Dietary Allowance
Calcium	30% 300mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	117% 817mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	128% 14mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Frozen Asparagus have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen 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 Frozen Asparagus vs Balsam-pear , Pods:

• 300 calories of Cooked Frozen Asparagus have 2.9 times more Copper, 1.2 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus and 18.4 times more Selenium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.8 times more Magnesium, 1.8 times more Potassium and 2.1 times more Zinc than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Balsam-pear , Pods contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Asparagus have 2.3 times more Fat and 2.8 times more Protein than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Balsam-pear , Pods offer comparable quantities of Energy per 300 calories.