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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	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	0.67% 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	4.03% 5.24g	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	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	4.7% 0.061mg	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	25.5% 102μg	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	132% 119mg	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	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

	Canned Asparagus with Liquids and Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.35% 0.048mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	5.5% 0.13mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Balsam-pear , Pods per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus with Liquids and Salt versus 5 oz of Balsam-pear , Pods 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 Balsam-pear , Pods:

• 5 ounces of Canned Asparagus with Liquids and Salt have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.7 times more Vitamin B5 and 5.1 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods provide similar amounts of Vitamin B9 per five ounces.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Pods 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 Balsam-pear , Pods:

• 5 ounces of Canned Asparagus with Liquids and Salt have 3.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 8 times more Selenium and 56.8 times more Sodium than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.9 times more Magnesium, 1.7 times more Potassium and 1.7 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Pods contain similar levels of Water per five ounces.
• 5 ounces of Balsam-pear , Pods lack sufficient amounts of Selenium
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Asparagus with Liquids and Salt have 1.8 times more Protein than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.5 times more Carbohydrate and 2.8 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• 5 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in five ounces.