Comparing Nutrients in 14 ounces Canned Asparagus with Liquids VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	13% 17g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	10.7% 7.74g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21% 7.94g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	17% 155μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.8% 65.5mg	146% 131mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Pods with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Asparagus with Liquids versus 14 oz of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Asparagus with Liquids vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Canned Asparagus with Liquids have 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.1 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Vitamin B5 and 2 times more Vitamin C than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Asparagus with Liquids vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Canned Asparagus with Liquids have 3.2 times more Copper, 1.6 times more Iron, 1.8 times more Manganese and 8 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.8 times more Magnesium, 1.9 times more Potassium, 9.3 times more Sodium and 1.6 times more Zinc than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Pods with Salt contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Asparagus with Liquids have 2.1 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.7 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Canned Asparagus Solids and Liquids.
• 14 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• 14 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in 14 ounces.