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

Weight per 500 calories

• Cooked Frozen Asparagus: 2778g
• Balsam-pear , Pods: 2941g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	NA	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	83.7% 109g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	117% 44.4g	217% 82.4g	38g per day for Men 19-50 years
Protein	146% 82g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	123% 1111μg	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	220% 2.86mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.8% 4.4mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	938% 3750μg	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	753% 678mg	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	222% 33.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1852% 2222μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	50% 500mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	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	194% 15.6mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	194% 1361mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	141% 4778mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	70.6% 2614g	74.7% 2766g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Asparagus vs Balsam-pear , Pods:

• Boiled and Drained Frozen Asparagus have 2.9 times more Copper, 1.2 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus and 18.4 times more Selenium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.8 times more Magnesium, 1.8 times more Potassium, 1.8 times more Sodium and 2.1 times more Zinc than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Pods have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Asparagus have 2.3 times more Fat and 2.8 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Pods have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.