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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.79% 0.77g	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	13% 16.8g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	20% 181μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	153% 612μg	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	123% 111mg	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	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 , Pods	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	17% 0.15mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	31.8% 222mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.5% 427g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Frozen Asparagus has 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• 1 pound of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled and Drained Frozen 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 Frozen Asparagus vs Balsam-pear , Pods:

• 1 pound of Cooked Frozen Asparagus has 3.1 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 1.6 times more Phosphorus and 19.5 times more Selenium than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.7 times more Magnesium, 1.7 times more Potassium and 2 times more Zinc than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Balsam-pear , Pods contain similar levels of Water per one pound.
• 1 pound of Balsam-pear , Pods lack sufficient amounts of Selenium
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Asparagus has 3 times more Protein than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.9 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Frozen Asparagus.
• 1 pound of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in one pound.