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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	6.9% 200kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	NA	38g per day for Men 19-50 years
Protein	39.3% 22g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	24% 240mg	84% 840mg	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	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	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	179% 6080mg	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	7.33% 110mg	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% 893g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Asparagus has 4.3 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 2.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 8.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 15.7 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Asparagus has 2.6 times more Selenium and 1.8 times more Zinc than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 3.5 times more Calcium, 6.1 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus and 3 times more Potassium than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Balsam-pear , Leafy Tips contains 2.4 times more Protein than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Asparagus as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in one kilogram.