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

Weight per 300 calories

Cooked Frozen Asparagus with Salt

1667g

Boiled Balsam-pear , Pods with Salt

1579g

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

Which food has more nutrients per 300 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%

300 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Saltvs Boiled Balsam-pear , Pods 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

2.93%2.84g

7 gvs2.84 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

52.5%68.2g

32 gvs68.2 g

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

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7.36%5.33g

Sugars

42.5%30.8g

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

5.33 gvs30.8 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

83%31.6g

26.7 gvs31.6 g

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

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87.8%49g

Protein

23.7%13.3g

49 gvs13.3 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

74%667μg

Vitamin A

10.5%95μg

RAE, retinol activity equivalents

667 μgvs95 μg

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

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90%1.1mg

Vitamin B1

67%0.81mg

Thiamine

1.1 mgvs0.81 mg

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

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132%1.7mg

Vitamin B2

64.4%0.84mg

Riboflavin

1.7 mgvs0.84 mg

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

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108%17.3mg

Vitamin B3

27.6%4.42mg

Niacin, nicotinic acid, niacinamide

17.3 mgvs4.42 mg

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

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52.7%2.63mg

Vitamin B5

61%3.05mg

Pantothenic acid

2.63 mgvs3.05 mg

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

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25.6%0.33mg

Vitamin B6

49.8%0.65mg

Pyridoxine

0.33 mgvs0.65 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

201%805μg

Folates and Folic Acid

2250 μgvs805 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

14.7%2.2mg

Tocopherols and Tocotrienols

20 mgvs2.2 mg

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

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1111%1333μg

Vitamin K

63%75.8μg

Phytomenadione or phylloquinone

1333 μgvs75.8 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

30%300mg

Calcium

14.2%142mg

300 mgvs142 mg

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

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194%1.75mg

Copper

58%0.52mg

1.75 mgvs0.52 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

75%6mg

9.33 mgvs6 mg

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

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39.7%167mg

Magnesium

60%253mg

167 mgvs253 mg

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

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101%2.33mg

Manganese

59%1.36mg

2.33 mgvs1.36 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

81.2%568mg

817 mgvs568 mg

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

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84.3%2867mg

Potassium

148%5037mg

2867 mgvs5037 mg

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

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118%65μg

Selenium

5.74%3.16μg

65 μgvs3.16 μg

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

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267%4000mg

Sodium

255%3821mg

4000 mgvs3821 mg

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

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62%6.83mg

Zinc

111%12mg

6.83 mgvs12 mg

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

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42.4%1568g

Water

40%1483g

1568 gvs1483 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 , 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Pods with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: