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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.66% 48kcal	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	0.19% 0.062g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.1% 0.017g	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	7.3% 9.47g	130g per day for Men 19-50 years
Sugars	NA	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 and Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	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	11% 1.64mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Boiled Balsam-pear , Leafy Tips	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	27% 403mg	1.23% 18.4mg	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 and Salt VS Boiled Balsam-pear , Leafy Tips per 5 oz

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

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C and 1.3 times more Vitamin E than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 1.8 times more Selenium, 21.8 times more Sodium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips 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 and 3.5 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Boiled Balsam-pear , Leafy Tips contain similar levels of Water per five ounces.
• 5 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 16.3 times more Omega 3, 2.7 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in five ounces.