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

Weight per 500 calories

• Asparagus: 2500g
• Balsam-pear , Leafy Tips: 1667g

Raw Balsam-pear , Leafy Tips have 1.5 times more energy per unit of mass than Raw Asparagus, which is low in comparison to other foods. Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	42% 55g	130g per day for Men 19-50 years
Sugars	65% 47g	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	34.5% 25g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	NA	38g per day for Men 19-50 years
Protein	98% 55g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	106% 950μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	325% 1300μg	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	156% 140mg	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	188% 28.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	60% 600mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	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	669% 53.5mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	186% 1300mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	63% 2331g	40.2% 1488g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Asparagus have 1.3 times more Vitamin B3 and 6.5 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 1.7 times more Vitamin B2, 5.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Asparagus 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 Asparagus vs Balsam-pear , Leafy Tips:

• 500 calories of Asparagus have 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Selenium, 2.7 times more Zinc and 1.6 times more Water than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 2.3 times more Calcium, 4 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 3.7 times more Sodium than Raw Asparagus.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Asparagus have 1.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 3.8 times more Fat and 1.6 times more Protein than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.