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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	5% 145kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	29% 16.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	61% 549μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	27.6% 0.36mg	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	100% 399μg	169% 676μg	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	280% 252mg	39% 35mg	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	44% 6.58mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	58% 4.63mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	30.4% 0.7mg	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	50% 349mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11% 402g	11.4% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 2.4 times more Vitamin A, 2 times more Vitamin B2, 9.6 times more Vitamin B6, 7.2 times more Vitamin C and 3.2 times more Vitamin K than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per one pound.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 1.8 times more Calcium, 1.2 times more Copper, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 6.8 times more Selenium and 2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt contain similar levels of Iron, Sodium and Water per one pound.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 1.5 times more Carbohydrate and 1.5 times more Protein than Cooked Asparagus with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy in one pound.