Comparing Nutrients in 14 ounces Cooked Frozen Asparagus VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	10% 13g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	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	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	245% 3.2mg	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	134% 536μg	127% 508μg	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	108% 97mg	388% 349mg	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	31.8% 4.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	88.6% 0.8mg	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	27.8% 2.22mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	27.8% 194mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 373g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 40.2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Asparagus have 4.3 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 4.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Balsam-pear , Leafy Tips contain 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.