Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with Salt VS Cooked Asparagus with Salt

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 938g
• Cooked Asparagus with Salt: 1364g

Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more energy per 100g than Cooked Asparagus with Salt. It has low energy density when compared to other foods. Boiled and Drained Asparagus with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	43% 56g	130g per day for Men 19-50 years
Sugars	13.4% 9.75g	24.5% 17.7g	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	15% 10.8g	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	% 5.73g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	47% 18g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	126% 1134μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	548% 7.13mg	83% 1.08mg	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	206% 825μg	508% 2032μg	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	579% 521mg	117% 105mg	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	91% 13.6mg	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	39.4% 394mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.47% 299μg	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	120% 9.56mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	210% 881mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	218% 5.03mg	91% 2.1mg	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	103% 722mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	156% 2334mg	218% 3273mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	22.5% 831g	34% 1263g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Cooked Asparagus With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.7 times more Vitamin A, 1.4 times more Vitamin B2, 6.6 times more Vitamin B6, 5 times more Vitamin C and 2.2 times more Vitamin K than Cooked Asparagus with Salt.
• While 300 kcal of Boiled and Drained Asparagus with Salt contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 5.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Cooked Asparagus with Salt:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.3 times more Calcium, 4.6 times more Magnesium, 2.4 times more Manganese and 1.8 times more Potassium than Cooked Asparagus with Salt.
• While 300 kcal of Boiled and Drained Asparagus with Salt contain 1.3 times more Iron, 9.9 times more Selenium, 1.4 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt contain similar levels of Copper and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Asparagus with Salt contain 1.8 times more Sugars and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.