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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	43% 24g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	373% 1490μg	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	85.6% 77mg	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	100% 15mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	77% 540mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 887g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus with Salt 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 Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.4 times more Vitamin A, 2 times more Vitamin B2, 9.6 times more Vitamin B6, 7.2 times more Vitamin C and 3.2 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Asparagus with Salt 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 Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 6.8 times more Selenium and 2 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 1.8 times more Calcium, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Copper, Iron, Sodium and Water per one kilogram.
• 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 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one kilogram.