Comparing Nutrients in 5 ounces Cooked Asparagus VS Balsam-pear , Leafy Tips

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	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	4.5% 5.83g	3.6% 4.66g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	6.07% 3.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	87.6% 1.14mg	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	53% 211μg	45.4% 181μg	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	12% 11mg	139% 125mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	31.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	16% 1.3mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	9.5% 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	11% 76.5mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Balsam-pear , Leafy Tips per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Asparagus vs Balsam-pear , Leafy Tips:

• 5 ounces of Cooked Asparagus have 3.6 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 5 oz of Raw Balsam-pear , Leafy Tips contain 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 Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Asparagus vs Balsam-pear , Leafy Tips:

• 5 ounces of Cooked Asparagus have 6.8 times more Selenium and 2 times more Zinc than Balsam-pear , Leafy Tips.
• While 5 oz of Raw Balsam-pear , Leafy Tips contain 3.7 times more Calcium, 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 Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Leafy Tips contain similar levels of Copper and Water per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Asparagus have 1.2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 5 oz of Raw Balsam-pear , Leafy Tips contain 2.2 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in five ounces.