Comparing Nutrients in 500 calories Balsam-pear , Leafy Tips VS Canned Asparagus with Liquids and Salt

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Canned Asparagus with Liquids and Salt: 3333g

Balsam-pear , Leafy Tips have 2 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has low energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Canned Asparagus with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	NA	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	63.6% 82.7g	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	NA	87.7% 33.3g	38g per day for Men 19-50 years
Protein	158% 88.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	161% 1450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	251% 3.27mg	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	533% 2133μg	708% 2833μg	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	1630% 1467mg	611% 550mg	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	258% 38.7mg	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

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	396% 3.57mg	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	425% 34mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	220% 5.07mg	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	236% 1650mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	631% 9467mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	85% 3144g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Canned Asparagus With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Canned Asparagus with Liquids and Salt?

Lets compare vitamin content per 500 calories of Balsam-pear , Leafy Tips vs Canned Asparagus with Liquids and Salt:

• 500 calories of Balsam-pear , Leafy Tips have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Asparagus with Liquids and Salt.
• While 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Balsam-pear , Leafy Tips vs Canned Asparagus with Liquids and Salt:

• 500 calories of Balsam-pear , Leafy Tips have 2.8 times more Calcium, 1.7 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Asparagus with Liquids and Salt.
• While 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 3.6 times more Selenium, 51.6 times more Sodium, 3.1 times more Zinc and 2.1 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Canned Asparagus with Liquids and Salt contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 1.9 times more Fat and 1.5 times more Protein than Canned Asparagus with Liquids and Salt.
• While 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.5 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Canned Asparagus with Liquids and Salt offer comparable quantities of Energy per 500 calories.