Comparing Nutrients in 100 calories Cooked Asparagus with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

• Cooked Asparagus with Salt: 455g
• Boiled Balsam-pear , Leafy Tips with Salt: 313g

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.5 times more energy per unit of mass than Boiled and Drained Asparagus with Salt, which is low in comparison to other foods. Cooked Asparagus with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	4.5% 3.25g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	19.5% 11g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	183% 2.38mg	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	169% 677μg	68.8% 275μg	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	39% 35mg	193% 174mg	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	45.5% 6.8mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	425% 510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	69.8% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	73% 1.68mg	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	35% 245mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	72.7% 1091mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	11.4% 421g	7.5% 277g	3700g per day for Men 19-50 years

Cooked Asparagus With Salt VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Lets compare vitamin content per 100 calories of Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 100 calories of Cooked Asparagus with Salt have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 5.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.7 times more Vitamin A, 1.4 times more Vitamin B2, 6.6 times more Vitamin B6, 5 times more Vitamin C and 2.2 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 100 calories of Cooked Asparagus with Salt have 1.3 times more Iron, 9.9 times more Selenium, 1.4 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.3 times more Calcium, 4.6 times more Magnesium, 2.4 times more Manganese and 1.8 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Copper and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus with Salt have 1.8 times more Sugars and 1.5 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.