Comparing Nutrients in 100 calories Canned Asparagus with Liquids and Salt VS Balsam-pear , Pods

Weight per 100 calories

• Canned Asparagus with Liquids and Salt: 667g
• Balsam-pear , Pods: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	16.7% 21.8g	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	17.5% 6.67g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	19.5% 0.25mg	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	142% 567μg	106% 424μg	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	122% 110mg	549% 494mg	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	51.6% 7.73mg	NA	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

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	10% 100mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	79.3% 0.71mg	22.2% 0.2mg	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	50% 4mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	22.8% 0.52mg	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	36% 253mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	17% 629g	15% 553g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Canned Asparagus with Liquids and Salt vs Balsam-pear , Pods:

• 100 calories of Canned Asparagus with Liquids and Salt have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.5 times more Vitamin B5 and 4.5 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Asparagus with Liquids and Salt vs Balsam-pear , Pods:

• 100 calories of Canned Asparagus with Liquids and Salt have 3.6 times more Copper, 1.6 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 9.1 times more Selenium and 64.4 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.7 times more Magnesium, 1.5 times more Potassium and 1.5 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods contain similar levels of Calcium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Asparagus with Liquids and Salt have 2 times more Protein than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods offer comparable quantities of Energy per 100 calories.