Comparing Nutrients in 500 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

Cooked Frozen Asparagus with Salt

2778g

Boiled Balsam-pear , Leafy Tips with Salt

1563g

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 500 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%

500 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Saltvs 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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12%11.7g

Fat

3.22%3.13g

11.7 gvs3.13 g

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

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8.33%2.67g

Saturated Fat

2.67 gvsNA g

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

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17.4%0.28g

Omega 3

0.28 gvsNA g

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

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28.6%4.86g

Omega 6

4.86 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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41%53.3g

Carbohydrate

74%96g

53.3 gvs96 g

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

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12.3%8.9g

Sugars

22.4%16.3g

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

8.9 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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117%44.4g

Fiber

78%29.7g

44.4 gvs29.7 g

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

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146%82g

Protein

100%56.3g

82 gvs56.3 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 , Leafy Tips with Salt

123%1111μg

Vitamin A

210%1891μg

RAE, retinol activity equivalents

1111 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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220%2.86mg

Vitamin B2

339%4.4mg

Riboflavin

2.86 mgvs4.4 mg

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

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180%29mg

Vitamin B3

97%15.5mg

Niacin, nicotinic acid, niacinamide

29 mgvs15.5 mg

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

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87.8%4.4mg

Vitamin B5

18.8%0.94mg

Pantothenic acid

4.4 mgvs0.94 mg

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

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42.7%0.56mg

Vitamin B6

913%12mg

Pyridoxine

0.56 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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938%3750μg

Vitamin B9

344%1375μg

Folates and Folic Acid

3750 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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753%678mg

Vitamin C

965%869mg

Ascorbic acid

678 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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222%33.3mg

Vitamin E

151%22.7mg

Tocopherols and Tocotrienols

33.3 mgvs22.7 mg

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

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1852%2222μg

Vitamin K

2124%2548μg

Phytomenadione or phylloquinone

2222 μgvs2548 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

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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324%2.9mg

Copper

349%3.14mg

2.9 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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194%15.6mg

Iron

199%16mg

15.6 mgvs16 mg

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

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66%278mg

Magnesium

350%1469mg

278 mgvs1469 mg

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

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169%3.9mg

Manganese

364%8.38mg

3.9 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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194%1361mg

Phosphorus

172%1203mg

1361 mgvs1203 mg

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

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141%4778mg

Potassium

277%9406mg

4778 mgvs9406 mg

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

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197%108μg

Selenium

25.6%14μg

108 μgvs14 μg

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

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444%6667mg

Sodium

259%3891mg

6667 mgvs3891 mg

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

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104%11.4mg

Zinc

42.6%4.7mg

11.4 mgvs4.7 mg

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

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70.6%2614g

Water

37.5%1386g

2614 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: