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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.1% 2.72g	3.6% 4.66g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	7.47% 4.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.48% 0.22mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	16.5% 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	9.92% 0.79mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	9.92% 69.5mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 40.2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Frozen Asparagus have 4.3 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 4.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Balsam-pear , Leafy Tips contain 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.