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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Cooked Asparagus: 2273g

Balsam-pear , Leafy Tips have 1.4 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 - Balsam-pear , Leafy Tips or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	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	12% 11.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	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	42% 55g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	120% 45.5g	38g per day for Men 19-50 years
Protein	158% 88.3g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	161% 1450μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	NA	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Calcium	140% 1400mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	425% 34mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	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	236% 1650mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	57% 2105g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Leafy Tips have 1.3 times more Vitamin A, 1.9 times more Vitamin B2, 7.5 times more Vitamin B6 and 8.4 times more Vitamin C than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 1.3 times more Vitamin B3, 4.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw 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 Balsam-pear , Leafy Tips vs Cooked Asparagus:

• 500 calories of Balsam-pear , Leafy Tips have 2.7 times more Calcium, 1.6 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus and 2 times more Potassium than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 9.2 times more Selenium, 1.7 times more Sodium, 2.7 times more Zinc and 1.4 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 2.3 times more Fat and 1.6 times more Protein than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 1.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus offer comparable quantities of Energy per 500 calories.