Comparing Nutrients in 500 calories Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

Canned Asparagus with Liquids

3333g

Boiled Balsam-pear , Leafy Tips with Salt

1563g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.2%6g

Fat

3.22%3.13g

6 gvs3.13 g

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

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4.27%1.37g

Saturated Fat

1.37 gvsNA g

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

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8.33%0.13g

Omega 3

0.13 gvsNA g

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

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14.7%2.5g

Omega 6

2.5 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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63.6%82.7g

Carbohydrate

74%96g

82.7 gvs96 g

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

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46%33.3g

Sugars

22.4%16.3g

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

33.3 gvs16.3 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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87.7%33.3g

Fiber

78%29.7g

33.3 gvs29.7 g

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

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107%60g

Protein

100%56.3g

60 gvs56.3 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

144%1300μg

Vitamin A

210%1891μg

RAE, retinol activity equivalents

1300 μgvs1891 μg

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

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150%1.8mg

Vitamin B1

191%2.3mg

Thiamine

1.8 mgvs2.3 mg

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

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228%2.97mg

Vitamin B2

339%4.4mg

Riboflavin

2.97 mgvs4.4 mg

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

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177%28.4mg

Vitamin B3

97%15.5mg

Niacin, nicotinic acid, niacinamide

28.4 mgvs15.5 mg

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

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82.7%4.13mg

Vitamin B5

18.8%0.94mg

Pantothenic acid

4.13 mgvs0.94 mg

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

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251%3.27mg

Vitamin B6

913%12mg

Pyridoxine

3.27 mgvs12 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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708%2833μg

Vitamin B9

344%1375μg

Folates and Folic Acid

2833 μgvs1375 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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611%550mg

Vitamin C

965%869mg

Ascorbic acid

550 mgvs869 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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64.4%9.67mg

Vitamin E

151%22.7mg

Tocopherols and Tocotrienols

9.67 mgvs22.7 mg

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

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1083%1300μg

Vitamin K

2124%2548μg

Phytomenadione or phylloquinone

1300 μgvs2548 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

50%500mg

Calcium

65.6%656mg

500 mgvs656 mg

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

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396%3.57mg

Copper

349%3.14mg

3.57 mgvs3.14 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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250%20mg

Iron

199%16mg

20 mgvs16 mg

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

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71.4%300mg

Magnesium

350%1469mg

300 mgvs1469 mg

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

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220%5.07mg

Manganese

364%8.38mg

5.07 mgvs8.38 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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181%1267mg

Phosphorus

172%1203mg

1267 mgvs1203 mg

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

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169%5733mg

Potassium

277%9406mg

5733 mgvs9406 mg

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

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97%53.3μg

Selenium

25.6%14μg

53.3 μgvs14 μg

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

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57.8%867mg

Sodium

259%3891mg

867 mgvs3891 mg

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

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142%15.7mg

Zinc

42.6%4.7mg

15.7 mgvs4.7 mg

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

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85%3144g

Water

37.5%1386g

3144 gvs1386 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Asparagus with Liquids or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: