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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.86% 1.8g	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	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	13.8% 10g	27% 19.5g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	32% 18g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	31.5% 0.41mg	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	128% 510μg	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	367% 330mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	36.7% 0.33mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	37.4% 0.86mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Pods 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 , Pods 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 , Pods with Salt:

• 1 kilogram of Canned Asparagus with Liquids has 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.1 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Pods with Salt contains 1.6 times more Vitamin B5 and 2 times more Vitamin C than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Asparagus with Liquids has 3.2 times more Copper, 1.6 times more Iron, 1.8 times more Manganese and 8 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Pods with Salt contains 1.8 times more Magnesium, 1.9 times more Potassium, 9.3 times more Sodium and 1.6 times more Zinc than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Pods with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Asparagus with Liquids has 2.1 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Pods with Salt contains 1.7 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Canned Asparagus Solids and Liquids.
• 1 kilogram of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in one kilogram.