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

Weight per 300 calories

• Asparagus: 1500g
• Boiled Balsam-pear , Pods: 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 - Asparagus or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	7.24% 1.23g	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	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	39% 28g	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	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	83% 31.6g	38g per day for Men 19-50 years
Protein	59% 33g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	195% 780μg	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	93% 84mg	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	113% 17mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	36% 360mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	58% 0.52mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	111% 780mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	111% 12mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Asparagus have 6 times more Vitamin A, 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 7.7 times more Vitamin E and 8.2 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 6.2 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Asparagus as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Asparagus have 2.5 times more Calcium, 5.4 times more Copper, 5.4 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus and 10.9 times more Selenium than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Potassium, 3.2 times more Sodium and 1.5 times more Zinc than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Pods contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Asparagus have more Omega 3 and 2.5 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 2.1 times more Omega 6 than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Asparagus provide inadequate amounts of Omega 6
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3