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

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 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	14.3% 18.6g	13% 16.8g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	25% 227μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	15% 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	169% 676μg	81.6% 327μg	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	39% 35mg	423% 381mg	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	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	10.4% 104mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	17.6% 0.4mg	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	35% 245mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.5% 427g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Cooked Asparagus vs Balsam-pear , Pods:

• 1 pound of Cooked Asparagus has 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 Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 10.9 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per one pound.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Asparagus vs Balsam-pear , Pods:

• 1 pound of Cooked Asparagus has 1.2 times more Calcium, 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 Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods contain similar levels of Magnesium and Water per one pound.
• 1 pound of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

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