Comparing Nutrients in 300 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

Cooked Frozen Asparagus with Salt

1667g

Boiled Balsam-pear , Leafy Tips with Salt

938g

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.8 times more energy per unit of mass than Boiled Frozen Asparagus, drained with Salt, which is low in comparison to other foods. Cooked Frozen Asparagus with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Asparagus with Salt

51%

16%

33%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

300 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Saltvs 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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7.2%7g

Fat

1.93%1.88g

7 gvs1.88 g

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

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5%1.6g

Saturated Fat

1.6 gvsNA g

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

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10.4%0.17g

Omega 3

0.17 gvsNA g

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

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17%2.9g

Omega 6

2.9 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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24.6%32g

Carbohydrate

44.4%57.8g

32 gvs57.8 g

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

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7.36%5.33g

Sugars

13.4%9.75g

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

5.33 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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70%26.7g

Fiber

47%18g

26.7 gvs18 g

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

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87.8%49g

Protein

60.3%33.8g

49 gvs33.8 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 , Leafy Tips with Salt

74%667μg

Vitamin A

126%1134μg

RAE, retinol activity equivalents

667 μgvs1134 μg

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

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90%1.1mg

Vitamin B1

115%1.38mg

Thiamine

1.1 mgvs1.38 mg

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

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132%1.7mg

Vitamin B2

203%2.64mg

Riboflavin

1.7 mgvs2.64 mg

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

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108%17.3mg

Vitamin B3

58.3%9.33mg

Niacin, nicotinic acid, niacinamide

17.3 mgvs9.33 mg

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

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52.7%2.63mg

Vitamin B5

11.3%0.56mg

Pantothenic acid

2.63 mgvs0.56 mg

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

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25.6%0.33mg

Vitamin B6

548%7.13mg

Pyridoxine

0.33 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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563%2250μg

Vitamin B9

206%825μg

Folates and Folic Acid

2250 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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452%407mg

Vitamin C

579%521mg

Ascorbic acid

407 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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133%20mg

Vitamin E

91%13.6mg

Tocopherols and Tocotrienols

20 mgvs13.6 mg

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

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1111%1333μg

Vitamin K

1274%1529μg

Phytomenadione or phylloquinone

1333 μgvs1529 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 , 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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194%1.75mg

Copper

209%1.9mg

1.75 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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117%9.33mg

Iron

120%9.56mg

9.33 mgvs9.56 mg

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

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39.7%167mg

Magnesium

210%881mg

167 mgvs881 mg

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

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101%2.33mg

Manganese

218%5.03mg

2.33 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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117%817mg

Phosphorus

103%722mg

817 mgvs722 mg

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

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84.3%2867mg

Potassium

166%5644mg

2867 mgvs5644 mg

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

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118%65μg

Selenium

15.3%8.44μg

65 μgvs8.44 μg

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

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267%4000mg

Sodium

156%2334mg

4000 mgvs2334 mg

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

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62%6.83mg

Zinc

25.6%2.8mg

6.83 mgvs2.8 mg

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

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42.4%1568g

Water

22.5%831g

1568 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 Cooked Frozen Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

Boiled Frozen Asparagus, drained with Salt have 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 21.4 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 , Leafy Tips with Salt have similar amounts of Vitamin K per 300 kcal.
Both Boiled Frozen Asparagus, drained with Salt 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 Cooked Frozen Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

Boiled Frozen Asparagus, drained with Salt have 7.7 times more Selenium, 1.7 times more Sodium, 2.4 times more Zinc and 1.9 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, 5.3 times more Magnesium, 2.2 times more Manganese and 2 times more Potassium than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Copper, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Asparagus, drained with Salt have 3.7 times more Fat, 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.8 times more Carbohydrate and 1.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy per 300 kcal.
Both Boiled Frozen Asparagus, drained with Salt 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:

Cooked Frozen Asparagus with SaltVS 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 Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: