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

Weight per 300 calories

• Frozen Asparagus: 1250g
• Balsam-pear , Leafy Tips: 1000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	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	2.96% 2.88g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	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	62.5% 23.8g	NA	38g per day for Men 19-50 years
Protein	72% 40.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	65.3% 588μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	597% 2388μg	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	442% 398mg	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	NA	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

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	31.3% 313mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	114% 9.13mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	114% 800mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	93% 3163mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	67% 7.38mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	31% 1148g	24% 893g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 2.2 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B1 per 300 kcal.
• Both Frozen Asparagus, Unprepared 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 Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 2.4 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.7 times more Calcium, 2.2 times more Iron, 4.9 times more Magnesium, 2.1 times more Manganese and 1.9 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Copper, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.4 times more Fat and 1.3 times more Protein than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 300 kcal.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.