Comparing Nutrients in 14 ounces Cooked Asparagus VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 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	12.5% 16.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	4.32% 3.14g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.53g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	22% 198μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	13% 0.17mg	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	148% 591μg	71.4% 286μg	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	34% 30.6mg	370% 333mg	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	39.7% 5.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	15.4% 0.35mg	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	30.6% 214mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.94% 368g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Balsam-pear , Pods per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Balsam-pear , Pods:

• 14 ounces of Cooked Asparagus have 2.1 times more Vitamin A, 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 10.9 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 14 ounces.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Asparagus vs Balsam-pear , Pods:

• 14 ounces of Cooked Asparagus have 1.2 times more Calcium, 4.9 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus and 30.5 times more Selenium than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Asparagus have 2.4 times more Protein than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.4 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 14 ounces.