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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	11.5% 15g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	24% 13.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	20% 181μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	153% 612μg	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	123% 111mg	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	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	31.8% 2.54mg	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	27.6% 0.64mg	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	31.8% 222mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	81% 2758mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 40.2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Asparagus have 4.3 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 4.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Balsam-pear , Leafy Tips contain 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.