Comparing Nutrients in 100 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

Cooked Frozen Asparagus with Salt

556g

Boiled Balsam-pear , Pods with Salt

526g

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

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Asparagus with Salt

51%

16%

33%

Boiled Balsam-pear , Pods with Salt

15%

78%

100 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Saltvs Boiled Balsam-pear , Pods with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.4%2.33g

Fat

0.98%0.95g

2.33 gvs0.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.67%0.53g

Saturated Fat

0.53 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g

Omega 3

0.056 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.7%0.97g

Omega 6

0.97 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.2%10.7g

Carbohydrate

17.5%22.7g

10.7 gvs22.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.45%1.78g

Sugars

14%10.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.78 gvs10.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.4%8.9g

Fiber

27.7%10.5g

8.9 gvs10.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.3%16.4g

Protein

7.9%4.42g

16.4 gvs4.42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Asparagus with Saltvs Boiled Balsam-pear , Pods with Salt

24.7%222μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

222 μgvs31.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

22.4%0.27mg

Thiamine

0.36 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.57 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.77mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

5.77 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.6%0.88mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.88 mgvs1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.55%0.11mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.11 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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188%750μg

Vitamin B9

67%268μg

Folates and Folic Acid

750 μgvs268 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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151%136mg

Vitamin C

193%174mg

Ascorbic acid

136 mgvs174 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44.4%6.67mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

6.67 mgvs0.74 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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370%444μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

444 μgvs25.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Asparagus with Saltvs Boiled Balsam-pear , Pods with Salt

10%100mg

Calcium

4.74%47.4mg

100 mgvs47.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65%0.58mg

Copper

19.3%0.17mg

0.58 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

25%2mg

3.1 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg

Magnesium

20%84.2mg

55.6 mgvs84.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

19.7%0.45mg

0.78 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39%272mg

Phosphorus

27%189mg

272 mgvs189 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%956mg

Potassium

49.4%1679mg

956 mgvs1679 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.4%21.7μg

Selenium

1.9%1.05μg

21.7 μgvs1.05 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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89%1333mg

Sodium

85%1274mg

1333 mgvs1274 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.7%2.28mg

Zinc

37%4.05mg

2.28 mgvs4.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%523g

Water

13.4%494g

523 gvs494 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled Frozen Asparagus, drained with Salt have 7 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B9, 9 times more Vitamin E and 17.6 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Vitamin B5 per 100 kcal.
Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled Frozen Asparagus, drained with Salt have 2.1 times more Calcium, 3.4 times more Copper, 1.6 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus and 20.6 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Magnesium, 1.8 times more Potassium and 1.8 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Asparagus, drained with Salt have 2.5 times more Fat and 3.7 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Carbohydrate and 5.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Balsam-pear , Leafy Tips with SaltCooked Frozen Asparagus with SaltVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: