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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	20% 7.54g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	51.6% 206μg	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	24.7% 22.2mg	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	30% 4.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	106% 8.5mg	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	27.3% 0.63mg	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	29.5% 206mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	70.3% 2389mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 370g	9.5% 352g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Asparagus have 4.6 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 3.2 times more Vitamin A, 2 times more Vitamin B2, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 3.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Asparagus have 2.1 times more Iron, 2.6 times more Selenium and 1.8 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Calcium, 6.7 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Potassium than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Asparagus have 1.8 times more Sugars than Boiled Balsam-pear , Leafy Tips.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 6.5 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Protein than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in 14 ounces.