Comparing Nutrients in 300 calories Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

Canned Asparagus with Liquids

2000g

Boiled Balsam-pear , Leafy Tips with Salt

938g

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.1 times more energy per unit of mass than Canned Asparagus Solids and Liquids, which is low in comparison to other foods. Canned Asparagus with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Asparagus with Liquids or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

300 kcal ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Leafy Tips with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.7%3.6g

Fat

1.93%1.88g

3.6 gvs1.88 g

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

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2.56%0.82g

Saturated Fat

0.82 gvsNA g

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

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5%0.08g

Omega 3

0.08 gvsNA g

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

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8.82%1.5g

Omega 6

1.5 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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38%49.6g

Carbohydrate

44.4%57.8g

49.6 gvs57.8 g

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

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27.6%20g

Sugars

13.4%9.75g

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

20 gvs9.75 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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52.6%20g

Fiber

47%18g

20 gvs18 g

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

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64.3%36g

Protein

60.3%33.8g

36 gvs33.8 g

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

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Vitamins

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Leafy Tips with Salt

86.7%780μg

Vitamin A

126%1134μg

RAE, retinol activity equivalents

780 μgvs1134 μg

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

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90%1.08mg

Vitamin B1

115%1.38mg

Thiamine

1.08 mgvs1.38 mg

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

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137%1.78mg

Vitamin B2

203%2.64mg

Riboflavin

1.78 mgvs2.64 mg

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

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106%17mg

Vitamin B3

58.3%9.33mg

Niacin, nicotinic acid, niacinamide

17 mgvs9.33 mg

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

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49.6%2.48mg

Vitamin B5

11.3%0.56mg

Pantothenic acid

2.48 mgvs0.56 mg

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

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151%1.96mg

Vitamin B6

548%7.13mg

Pyridoxine

1.96 mgvs7.13 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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425%1700μg

Vitamin B9

206%825μg

Folates and Folic Acid

1700 μgvs825 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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367%330mg

Vitamin C

579%521mg

Ascorbic acid

330 mgvs521 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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38.7%5.8mg

Vitamin E

91%13.6mg

Tocopherols and Tocotrienols

5.8 mgvs13.6 mg

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

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650%780μg

Vitamin K

1274%1529μg

Phytomenadione or phylloquinone

780 μgvs1529 μg

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

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Minerals

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Leafy Tips with Salt

30%300mg

Calcium

39.4%394mg

300 mgvs394 mg

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

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238%2.14mg

Copper

209%1.9mg

2.14 mgvs1.9 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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150%12mg

Iron

120%9.56mg

12 mgvs9.56 mg

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

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43%180mg

Magnesium

210%881mg

180 mgvs881 mg

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

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132%3.04mg

Manganese

218%5.03mg

3.04 mgvs5.03 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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109%760mg

Phosphorus

103%722mg

760 mgvs722 mg

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

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101%3440mg

Potassium

166%5644mg

3440 mgvs5644 mg

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

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58%32μg

Selenium

15.3%8.44μg

32 μgvs8.44 μg

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

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34.7%520mg

Sodium

156%2334mg

520 mgvs2334 mg

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

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85.5%9.4mg

Zinc

25.6%2.8mg

9.4 mgvs2.8 mg

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

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51%1886g

Water

22.5%831g

1886 gvs831 g

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

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Lets compare vitamin content per 300 calories of Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

Canned Asparagus Solids and Liquids have 1.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6, 1.6 times more Vitamin C, 2.3 times more Vitamin E and 2 times more Vitamin K than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

Canned Asparagus Solids and Liquids have 1.3 times more Iron, 3.8 times more Selenium, 3.3 times more Zinc and 2.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.3 times more Calcium, 4.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium and 4.5 times more Sodium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Asparagus Solids and Liquids have 1.9 times more Fat and 2.1 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Cooked Frozen Asparagus with SaltCanned Asparagus with LiquidsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Asparagus with Liquids or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: