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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	6.9% 200kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	30% 38.8g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	26% 19g	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	13.8% 10g	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	50% 19g	38g per day for Men 19-50 years
Protein	39.3% 22g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	24% 240mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	268% 21.4mg	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	68.7% 1.58mg	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	74.3% 520mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 932g	24% 887g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Asparagus has 4.6 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 3.2 times more Vitamin A, 2 times more Vitamin B2, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 3.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Asparagus 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 Asparagus vs Boiled Balsam-pear , Leafy Tips:

• 1 kilogram of Asparagus has 2.1 times more Iron, 2.6 times more Selenium and 1.8 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 1.8 times more Calcium, 6.7 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Potassium than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Asparagus has 1.8 times more Sugars than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 6.5 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Protein than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in one kilogram.