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

Weight per 500 calories

• Asparagus: 2500g
• 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 - Asparagus or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 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	83.7% 109g	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	217% 82.4g	38g per day for Men 19-50 years
Protein	98% 55g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	106% 950μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	325% 1300μg	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	156% 140mg	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	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 , Pods	Recommended Dietary Allowance
Calcium	60% 600mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	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	669% 53.5mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	186% 1300mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	63% 2331g	74.7% 2766g	3700g per day for Men 19-50 years

Asparagus VS Balsam-pear , Pods Nutrients Per 500 Kcal

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

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

• 500 calories of Asparagus have 1.3 times more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Vitamin B9 and 17.6 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw 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 Asparagus vs Balsam-pear , Pods:

• 500 calories of Asparagus have 4.7 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 9.8 times more Selenium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.4 times more Magnesium, 1.7 times more Potassium and 1.7 times more Zinc than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Asparagus have 1.9 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.