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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	4.32% 3.14g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Balsam-pear , Pods have 10.9 times more Vitamin C than Cooked Asparagus.
• While 14 oz of Boiled and Drained Asparagus contain 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 Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus provide similar amounts of Vitamin B5 per 14 ounces.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Balsam-pear , Pods have 1.2 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cooked Asparagus.
• While 14 oz of Boiled and Drained Asparagus contain 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 Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus contain similar levels of 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 Balsam-pear , Pods have 1.4 times more Fiber than Cooked Asparagus.
• While 14 oz of Boiled and Drained Asparagus contain 2.4 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Asparagus provide inadequate amounts of Energy in 14 ounces.