Comparing Nutrients in 500 calories Canned Asparagus with Liquids and Salt VS Balsam-pear , Pods

Weight per 500 calories

• Canned Asparagus with Liquids and Salt: 3333g
• Balsam-pear , Pods: 2941g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Asparagus with Liquids and Salt or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	NA	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	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	87.7% 33.3g	217% 82.4g	38g per day for Men 19-50 years
Protein	107% 60g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.7% 4.13mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	97% 1.26mg	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	708% 2833μg	529% 2118μg	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	611% 550mg	2745% 2471mg	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	258% 38.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	50% 500mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	396% 3.57mg	111% 1mg	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	250% 20mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	114% 2.6mg	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	181% 1267mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	169% 5733mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	97% 53.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	631% 9467mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	142% 15.7mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	85% 3144g	74.7% 2766g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Balsam-pear , Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Asparagus with Liquids and Salt or Balsam-pear , Pods?

Lets compare vitamin content per 500 calories of Canned Asparagus with Liquids and Salt vs Balsam-pear , Pods:

• 500 calories of Canned Asparagus with Liquids and Salt have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.5 times more Vitamin B5 and 4.5 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Asparagus with Liquids and Salt vs Balsam-pear , Pods:

• 500 calories of Canned Asparagus with Liquids and Salt have 3.6 times more Copper, 1.6 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 9.1 times more Selenium and 64.4 times more Sodium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.7 times more Magnesium, 1.5 times more Potassium and 1.5 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Asparagus with Liquids and Salt have 2 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods offer comparable quantities of Energy per 500 calories.