Comparing Nutrients in 5 ounces Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	2.03% 1.47g	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	3.73% 1.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	83% 1.08mg	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	30% 120μg	31% 125μg	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	26% 23.4mg	87.6% 79mg	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	2.74% 0.41mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.3μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31.7% 0.28mg	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	10.6% 0.85mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	33% 0.76mg	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	7.7% 54mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus with Liquids versus 5 oz of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 5 ounces of Canned Asparagus with Liquids have 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 3.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.2 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 5 ounces of Canned Asparagus with Liquids have 1.8 times more Selenium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 10.4 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium and 9.6 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium
• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.5 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in five ounces.