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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	14.8% 19g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	4.4% 3.2g	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	42% 16g	38g per day for Men 19-50 years
Protein	64.3% 36g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	134% 1210μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	15.4% 0.2mg	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	220% 880μg	338% 1350μg	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	618% 556mg	271% 244mg	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	97% 14.5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	117% 1.05mg	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	128% 10mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	61% 1.4mg	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	110% 770mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 887g	25.4% 941g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 3 times more Vitamin A, 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 38 times more Vitamin B6, 2.3 times more Vitamin C, 1.2 times more Vitamin E and 2 times more Vitamin K than Cooked Frozen Asparagus with Salt.
• While 1 kg of Boiled Frozen Asparagus, drained with Salt contains 2.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Frozen Asparagus with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 2.3 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 9.4 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Potassium than Cooked Frozen Asparagus with Salt.
• While 1 kg of Boiled Frozen Asparagus, drained with Salt contains 4.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Frozen Asparagus with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium
• 1 kilogram of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 3.2 times more Carbohydrate and 1.2 times more Protein than Cooked Frozen Asparagus with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Frozen Asparagus with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled Frozen Asparagus, drained with Salt provide inadequate amounts of Energy in one kilogram.