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

Weight per 500 calories

• Frozen Asparagus: 2083g
• Balsam-pear , Leafy Tips: 1667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	12% 11.5g	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	6.5% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	42% 55g	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	104% 39.6g	NA	38g per day for Men 19-50 years
Protein	120% 67.3g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	109% 979μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	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	76.7% 3.83mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	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	995% 3979μg	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	736% 663mg	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	NA	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

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	52% 521mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	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	190% 15.2mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	190% 1333mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	40.2% 1488g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 2.2 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B1 per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Asparagus, Unprepared have 2.4 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.7 times more Calcium, 2.2 times more Iron, 4.9 times more Magnesium, 2.1 times more Manganese and 1.9 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Copper, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.4 times more Fat and 1.3 times more Protein than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.