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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	5.17% 150kcal	11.7% 340kcal	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	1.38% 0.44g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	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 and Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	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	77.3% 11.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Boiled Balsam-pear , Leafy Tips	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	189% 2840mg	8.67% 130mg	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 and Salt VS Boiled Balsam-pear , Leafy Tips per 1 kg

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

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

• 1 kilogram of Canned Asparagus with Liquids and Salt has 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C and 1.3 times more Vitamin E than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Asparagus with Liquids and Salt has 1.8 times more Selenium, 21.8 times more Sodium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips 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 and 3.5 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Boiled Balsam-pear , Leafy Tips contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 1 kilogram of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 16.3 times more Omega 3, 2.7 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 1 kilogram of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in one kilogram.