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

Weight per 300 calories

• Asparagus: 1500g
• Balsam-pear , Leafy Tips: 1000g

Raw Balsam-pear , Leafy Tips have 1.5 times more energy per unit of mass than Raw Asparagus, which is low in comparison to other foods. Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	25.3% 33g	130g per day for Men 19-50 years
Sugars	39% 28g	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	20.7% 15g	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	% 9.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	NA	38g per day for Men 19-50 years
Protein	59% 33g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	195% 780μg	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	93% 84mg	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	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	36% 360mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	401% 32mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	111% 780mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	24% 893g	3700g per day for Men 19-50 years

Asparagus VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

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

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

• 300 calories of Asparagus have 1.3 times more Vitamin B3 and 6.5 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 1.7 times more Vitamin B2, 5.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Asparagus have 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Selenium, 2.7 times more Zinc and 1.6 times more Water than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.3 times more Calcium, 4 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 3.7 times more Sodium than Raw Asparagus.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Asparagus have 1.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 3.8 times more Fat and 1.6 times more Protein than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.