Comparing Nutrients in 1 pound Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.65% 11.2g	21.5% 28g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	6.5% 4.7g	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	12% 4.54g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	61% 549μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	265% 3.45mg	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	96% 386μg	100% 399μg	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	83% 75mg	280% 252mg	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	8.77% 1.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	617% 740μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	34% 2.72mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	24.6% 172mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt per 1 lb

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

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

• 1 pound of Canned Asparagus with Liquids has 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 3.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.2 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Asparagus with Liquids has 1.8 times more Selenium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 10.4 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium and 9.6 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Water per one pound.
• 1 pound of Canned Asparagus with Liquids lack sufficient amounts of Calcium
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 2.5 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids.
• 1 pound of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one pound.