Comparing Nutrients in 100 calories Cooked Frozen AsparagusVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

Cooked Frozen Asparagus

556g

Boiled Balsam-pear , Leafy Tips

294g

Boiled and Drained Balsam-pear , Leafy Tips have 1.9 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is low in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Asparagus

51%

16%

33%

Boiled Balsam-pear , Leafy Tips

34%

62%

100 kcal ▼

Macro Nutrients

Cooked Frozen Asparagusvs Boiled Balsam-pear , Leafy Tips

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

2.4%2.33g

Fat

0.61%0.59g

2.33 gvs0.59 g

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

Find Vegetables rich in Fat

1.67%0.53g

Saturated Fat

0.29%0.094g

0.53 gvs0.094 g

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

Find Vegetables rich in Saturated Fat

3.47%0.056g

Omega 3

12%0.19g

0.056 gvs0.19 g

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

Find Vegetables rich in Omega 3

5.7%0.97g

Omega 6

0.21%0.035g

0.97 gvs0.035 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

8.2%10.7g

Carbohydrate

15%19.6g

10.7 gvs19.6 g

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

Find Vegetables rich in Carbohydrate

2.45%1.78g

Sugars

4.2%3.06g

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

1.78 gvs3.06 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

23.4%8.9g

Fiber

14.7%5.6g

8.9 gvs5.6 g

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

Find Vegetables rich in Fiber

29.3%16.4g

Protein

19%10.6g

16.4 gvs10.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Asparagusvs Boiled Balsam-pear , Leafy Tips

24.7%222μg

Vitamin A

39.5%356μg

RAE, retinol activity equivalents

222 μgvs356 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

30%0.36mg

Vitamin B1

36%0.43mg

Thiamine

0.36 mgvs0.43 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

44%0.57mg

Vitamin B2

64%0.83mg

Riboflavin

0.57 mgvs0.83 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

36%5.77mg

Vitamin B3

18.3%2.93mg

Niacin, nicotinic acid, niacinamide

5.77 mgvs2.93 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17.6%0.88mg

Vitamin B5

3.53%0.18mg

Pantothenic acid

0.88 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.55%0.11mg

Vitamin B6

172%2.24mg

Pyridoxine

0.11 mgvs2.24 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

188%750μg

Vitamin B9

64.7%259μg

Folates and Folic Acid

750 μgvs259 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

151%136mg

Vitamin C

182%164mg

Ascorbic acid

136 mgvs164 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

44.4%6.67mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

6.67 mgvs4.26 mg

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

Find Vegetables rich in Vitamin E

370%444μg

Vitamin K

400%480μg

Phytomenadione or phylloquinone

444 μgvs480 μg

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

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Asparagusvs Boiled Balsam-pear , Leafy Tips

10%100mg

Calcium

12.4%124mg

100 mgvs124 mg

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

Find Vegetables rich in Calcium

65%0.58mg

Copper

65.7%0.59mg

0.58 mgvs0.59 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

39%3.1mg

Iron

37.5%3mg

3.1 mgvs3 mg

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

Find Vegetables rich in Iron

13.2%55.6mg

Magnesium

66%276mg

55.6 mgvs276 mg

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

Find Vegetables rich in Magnesium

34%0.78mg

Manganese

68.5%1.58mg

0.78 mgvs1.58 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

39%272mg

Phosphorus

32.4%226mg

272 mgvs226 mg

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

Find Vegetables rich in Phosphorus

28%956mg

Potassium

52%1771mg

956 mgvs1771 mg

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

Find Vegetables rich in Potassium

39.4%21.7μg

Selenium

4.8%2.65μg

21.7 μgvs2.65 μg

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

Find Vegetables rich in Selenium

1.1%16.7mg

Sodium

2.55%38.2mg

16.7 mgvs38.2 mg

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

Find Vegetables rich in Sodium

20.7%2.28mg

Zinc

8.02%0.88mg

2.28 mgvs0.88 mg

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

Find Vegetables rich in Zinc

14%523g

Water

7.05%261g

523 gvs261 g

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

Find Vegetables rich in Water

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

Boiled and Drained Frozen Asparagus have 2 times more Vitamin B3, 5 times more Vitamin B5, 2.9 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 1.6 times more Vitamin A, 1.4 times more Vitamin B2 and 20.1 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B1, Vitamin C and Vitamin K per 100 kcal.
Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Frozen Asparagus have 1.2 times more Phosphorus, 8.2 times more Selenium, 2.6 times more Zinc and 2 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 5 times more Magnesium, 2 times more Manganese, 1.9 times more Potassium and 2.3 times more Sodium than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Frozen Asparagus have 4 times more Fat, 5.7 times more Saturated Fat, 27.5 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 3.4 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen AsparagusVS Balsam-pear , Leafy TipsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen AsparagusVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: