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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Cooked Asparagus: 1364g

Boiled and Drained Asparagus have 1.3 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	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	50.2% 65.3g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	47% 424μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Calcium	33.5% 335mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	45% 1659g	34% 1263g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Pods have 1.2 times more Vitamin B5 and 14.1 times more Vitamin C than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 1.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Pods have 1.6 times more Magnesium, 1.7 times more Potassium, 1.7 times more Zinc and 1.3 times more Water than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 3.8 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 23.6 times more Selenium and 2.2 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.8 times more Fiber than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 1.9 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus offer comparable quantities of Energy and Carbohydrate per 300 calories.