Comparing Nutrients in 500 calories Cooked Asparagus VS Balsam-pear , Pods

Weight per 500 calories

• Cooked Asparagus: 2273g
• Balsam-pear , Pods: 2941g

Cooked Asparagus have 1.3 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Balsam-pear , Pods?

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	41% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	83.7% 109g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	217% 82.4g	38g per day for Men 19-50 years
Protein	97% 54.5g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	126% 1136μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	52.3% 523mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	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	259% 20.7mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	175% 1227mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	57% 2105g	74.7% 2766g	3700g per day for Men 19-50 years

Cooked Asparagus VS Balsam-pear , Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Balsam-pear , Pods?

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Balsam-pear , Pods:

• 500 calories of Cooked Asparagus have 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 Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 14.1 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Asparagus 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 Cooked Asparagus vs Balsam-pear , Pods:

• 500 calories of Cooked Asparagus have 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 Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Magnesium, 1.7 times more Potassium, 1.7 times more Zinc and 1.3 times more Water than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus have 1.9 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.8 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.