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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Cooked Frozen Asparagus: 2778g

Balsam-pear , Leafy Tips have 1.7 times more energy per 100g than Cooked Frozen Asparagus. It has low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	NA	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	117% 44.4g	38g per day for Men 19-50 years
Protein	158% 88.3g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	161% 1450μg	123% 1111μg	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	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	42.7% 0.56mg	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	938% 3750μg	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	753% 678mg	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	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	140% 1400mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	324% 2.9mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	169% 3.9mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	70.6% 2614g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 24.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.6 times more Vitamin B3, 4.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Leafy Tips have 2.8 times more Calcium, 2.2 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 7.2 times more Selenium, 2.3 times more Zinc and 1.8 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Frozen Asparagus have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Frozen Asparagus have similar amounts of macro-nutrients per 500 kcal
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Frozen Asparagus have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.