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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	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	4.23% 5.5g	7.3% 9.47g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	6% 54μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	18.4% 73.7μg	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	8.8% 7.94mg	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	10.7% 1.6mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	38% 3.03mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	9.74% 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	10.5% 73.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 126g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Asparagus 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 Asparagus vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Asparagus have 4.6 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 3.2 times more Vitamin A, 2 times more Vitamin B2, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 3.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Asparagus 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 Asparagus vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Asparagus have 2.1 times more Iron, 2.6 times more Selenium and 1.8 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Calcium, 6.7 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Potassium than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Asparagus have 1.8 times more Sugars than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 6.5 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Protein than Raw Asparagus.
• Both Asparagus and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Fiber per five ounces.
• 5 ounces of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in five ounces.