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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Energy	5.86% 170kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	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	28.5% 37g	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	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	18% 10g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	180% 720μg	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	933% 840mg	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 , Pods	Cooked Asparagus	Recommended Dietary Allowance
Calcium	19% 190mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	53.8% 4.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	44.3% 310mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Balsam-pear , Pods 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 , Pods vs Cooked Asparagus:

• 1 kilogram of Balsam-pear , Pods has 10.9 times more Vitamin C than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 2.1 times more Vitamin A, 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Balsam-pear , Pods 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 , Pods vs Cooked Asparagus:

• 1 kilogram of Balsam-pear , Pods has 1.2 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 4.9 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus and 30.5 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus contain similar levels of Water per one kilogram.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Balsam-pear , Pods has 1.4 times more Fiber than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 2.4 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Asparagus offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Asparagus provide inadequate amounts of Energy in one kilogram.