Comparing Nutrients in 1 kilogram Frozen Asparagus VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	8.28% 240kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	NA	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	57.7% 32.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	618% 8.03mg	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	478% 1910μg	320% 1280μg	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	353% 318mg	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	25% 250mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	91% 7.3mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	91% 640mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 918g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 2.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 1.9 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 3.4 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 6.1 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Asparagus, Unprepared have 1.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.6 times more Protein than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 1 kg.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.