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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	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	11.5% 15g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	43% 24g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	44% 395μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	145% 581μg	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	444% 399mg	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	NA	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Calcium	38% 381mg	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	116% 9.25mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	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	64% 449mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	81% 2758mg	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	3.33% 50mg	4.23% 63.5mg	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% 405g	11.4% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Balsam-pear , Leafy Tips has 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 10.2 times more Vitamin B6 and 11.4 times more Vitamin C than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 3.6 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Balsam-pear , Leafy Tips has 3.7 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 6.8 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus contain similar levels of Water per one pound.
• 1 pound of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Balsam-pear , Leafy Tips has 2.2 times more Protein than Cooked Asparagus.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus offer comparable quantities of Carbohydrate per one pound.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus provide inadequate amounts of Energy in one pound.