Comparing Nutrients in 14 ounces Cooked Asparagus with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.82% 0.79g	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	19% 24.4g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	5.7% 4.13g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	17% 9.53g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	22% 198μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	232% 3mg	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	87.3% 349μg	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	245% 221mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	88.6% 0.8mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	92% 2.13mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	70.3% 2389mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Boiled Balsam-pear , Leafy Tips with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 ounces of Cooked Asparagus with Salt have 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.4 times more Vitamin A, 2 times more Vitamin B2, 9.6 times more Vitamin B6, 7.2 times more Vitamin C and 3.2 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 ounces of Cooked Asparagus with Salt have 6.8 times more Selenium and 2 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.8 times more Calcium, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Copper, Iron, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Fiber per 14 ounces.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in 14 ounces.