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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	11.5% 15g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	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	19% 7.26g	NA	38g per day for Men 19-50 years
Protein	17.3% 9.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	280% 3.64mg	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	109% 435μg	145% 581μg	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	93% 83.5mg	444% 399mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	101% 0.91mg	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	104% 8.3mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	106% 2.43mg	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	28% 195mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	81% 2758mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Asparagus has 2.2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 1 lb of Raw Balsam-pear , Leafy Tips contains 2.1 times more Vitamin A, 3 times more Vitamin B1, 3.6 times more Vitamin B2, 7.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Asparagus has 1.9 times more Selenium, 26.1 times more Sodium and 1.3 times more Zinc than Balsam-pear , Leafy Tips.
• While 1 lb of Raw Balsam-pear , Leafy Tips contains 5.3 times more Calcium, 2.1 times more Copper, 8.5 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus and 3.5 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus and Balsam-pear , Leafy Tips contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium
• 1 pound of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Balsam-pear , Leafy Tips contains 1.3 times more Carbohydrate and 2.5 times more Protein than Canned Asparagus Solids.
• 1 pound of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in one pound.