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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	7.5% 9.76g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	5.8% 4.2g	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	20% 7.54g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	33.6% 0.44mg	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	87.3% 349μg	95% 381μg	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	245% 221mg	81% 73mg	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	38.4% 5.75mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	42.3% 0.38mg	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	50.6% 4.05mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	29.3% 0.67mg	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	43.7% 306mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 3 times more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.9 times more Vitamin B6, 3 times more Vitamin C and 3.9 times more Vitamin K than Canned Asparagus.
• While 14 oz of Canned Asparagus Solids contain 2.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 2.6 times more Calcium, 2.1 times more Copper, 9.4 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus and 3.5 times more Potassium than Canned Asparagus.
• While 14 oz of Canned Asparagus Solids contain 1.8 times more Iron, 1.9 times more Selenium, 22.1 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium
• 14 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 4.3 times more Omega 3, 2.7 times more Carbohydrate and 1.7 times more Protein than Canned Asparagus.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in 14 ounces.