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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	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	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	59% 33g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	195% 780μg	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	93% 84mg	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	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 , Pods	Recommended Dietary Allowance
Calcium	36% 360mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	401% 32mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	111% 780mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	128% 14mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	45% 1659g	3700g per day for Men 19-50 years

Asparagus VS Balsam-pear , Pods Nutrients Per 300 Kcal

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

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

• 300 calories of Asparagus have 1.3 times more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Vitamin B9 and 17.6 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw 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 Asparagus vs Balsam-pear , Pods:

• 300 calories of Asparagus have 4.7 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 9.8 times more Selenium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.4 times more Magnesium, 1.7 times more Potassium and 1.7 times more Zinc than Raw Asparagus.
• Both 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 Asparagus have 1.9 times more Protein than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.