Comparing Nutrients in 500 calories Canned Asparagus VS Balsam-pear , Leafy Tips

Weight per 500 calories

• Canned Asparagus: 2632g
• Balsam-pear , Leafy Tips: 1667g

Raw Balsam-pear , Leafy Tips have 1.6 times more energy per unit of mass than Canned Asparagus Solids, which is low in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Asparagus or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	NA	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	42% 55g	130g per day for Men 19-50 years
Sugars	38.5% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	101% 56.3g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	120% 1079μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	1029% 13.4mg	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	632% 2526μg	533% 2133μg	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	538% 484mg	1630% 1467mg	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	214% 32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	42% 421mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	372% 3.35mg	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	602% 48mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	62.7% 263mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	195% 4.47mg	388% 8.93mg	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	162% 1132mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	133% 4526mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	504% 7553mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	67% 2473g	40.2% 1488g	3700g per day for Men 19-50 years

Canned Asparagus VS Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Asparagus or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Canned Asparagus vs Balsam-pear , Leafy Tips:

• 500 calories of Canned Asparagus have 1.4 times more Vitamin B3 and 3.5 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B6 and 3 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B9 per 500 calories.
• Both Canned Asparagus Solids as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Asparagus vs Balsam-pear , Leafy Tips:

• 500 calories of Canned Asparagus have 1.4 times more Iron, 3 times more Selenium, 41.2 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 3.3 times more Calcium, 1.3 times more Copper, 5.4 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Potassium than Canned Asparagus Solids.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Asparagus have 1.5 times more Fat than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 1.6 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.