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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	11% 7.9g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	95% 53g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	97% 870μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	60.8% 0.79mg	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	320% 1280μg	373% 1490μg	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	978% 880mg	85.6% 77mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Calcium	84% 840mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	255% 20.4mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	67% 1.54mg	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	141% 990mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Balsam-pear , Leafy Tips has 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 10.2 times more Vitamin B6 and 11.4 times more Vitamin C than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 3.6 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Balsam-pear , Leafy Tips has 3.7 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 6.8 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus contain similar levels of Water per one kilogram.
• 1 kilogram of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Balsam-pear , Leafy Tips has 2.2 times more Protein than Cooked Asparagus.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus provide inadequate amounts of Energy in one kilogram.