Comparing Nutrients in 5 ounces Asparagus VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	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	0.33% 0.057g	NA	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	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	1.96% 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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	6% 54μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	18.4% 73.7μg	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	8.8% 7.94mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	38% 3.03mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.74% 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	10.5% 73.7mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Balsam-pear , Pods per 5 oz

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

• 5 ounces of Asparagus have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.4 times more Vitamin B9 and 15 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus 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 Asparagus vs Balsam-pear , Pods:

• 5 ounces of Asparagus have 1.3 times more Calcium, 5.6 times more Copper, 5 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus and 11.5 times more Selenium than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.5 times more Potassium and 1.5 times more Zinc than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Asparagus have 2.2 times more Protein than Balsam-pear , Pods.
• While 5 oz of Raw Balsam-pear , Pods contain 1.3 times more Fiber than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in five ounces.