Comparing Nutrients in 1 kilogram Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	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	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	13.8% 10g	14.3% 10.4g	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	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	585% 7.6mg	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	213% 850μg	220% 880μg	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	183% 165mg	618% 556mg	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	19.3% 2.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	223% 2mg	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	75% 6mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	233% 5.36mg	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	54.3% 380mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Asparagus with Liquids versus 1 kg of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Canned Asparagus with Liquids has 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 3.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.2 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Canned Asparagus with Liquids has 1.8 times more Selenium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 10.4 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium and 9.6 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids lack sufficient amounts of Calcium
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.5 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids.
• 1 kilogram of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one kilogram.