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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Balsam-pear , Leafy Tips	Frozen Asparagus	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	2.56% 0.44g	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	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	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	43% 24g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	44% 395μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	38.7% 0.5mg	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	217% 866μg	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	160% 144mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Asparagus	Recommended Dietary Allowance
Calcium	38% 381mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	69% 0.62mg	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	116% 9.25mg	41.4% 3.3mg	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	40% 0.92mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	81% 2758mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 416g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Balsam-pear , Leafy Tips versus 1 lb of Frozen 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 Frozen Asparagus:

• 1 pound of Balsam-pear , Leafy Tips has 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 2.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Asparagus provide similar amounts of Vitamin B3 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 Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Balsam-pear , Leafy Tips has 3.4 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 6.1 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 1.9 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen 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 1.6 times more Protein than Frozen Asparagus.
• Both Balsam-pear , Leafy Tips and Frozen Asparagus offer comparable quantities of Carbohydrate per one pound.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Asparagus, Unprepared provide inadequate amounts of Energy in one pound.