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

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Cooked Asparagus: 2273g

Boiled Balsam-pear , Leafy Tips have 1.5 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	72% 93g	130g per day for Men 19-50 years
Sugars	21% 15.3g	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	73.5% 28g	120% 45.5g	38g per day for Men 19-50 years
Protein	95% 53g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	198% 1779μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	138% 1.8mg	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	324% 1294μg	847% 3386μg	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	908% 818mg	194% 175mg	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	142% 21.3mg	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Calcium	61.8% 618mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 498μg	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	188% 15mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	152% 3.5mg	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	162% 1132mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	57% 2105g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.6 times more Vitamin A, 1.3 times more Vitamin B2, 6.2 times more Vitamin B6, 4.7 times more Vitamin C and 2.1 times more Vitamin K than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 5.8 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Balsam-pear , Leafy Tips have 4.3 times more Magnesium, 2.3 times more Manganese and 1.7 times more Potassium than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 1.3 times more Copper, 1.4 times more Iron, 10.5 times more Selenium, 1.7 times more Sodium, 3.1 times more Zinc and 1.6 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Asparagus contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.5 times more Omega 3 than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 9.8 times more Omega 6, 1.9 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Asparagus offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6