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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.73g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	8.6% 0.11mg	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	31% 125μg	53% 211μg	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	87.6% 79mg	12% 11mg	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	13.7% 2.06mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	18% 1.45mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.5% 0.22mg	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	15.6% 109mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 2.4 times more Vitamin A, 2 times more Vitamin B2, 9.6 times more Vitamin B6, 7.2 times more Vitamin C and 3.2 times more Vitamin K than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.8 times more Calcium, 1.2 times more Copper, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain 6.8 times more Selenium and 2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt contain similar levels of Iron, Sodium and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more Carbohydrate and 1.5 times more Protein than Cooked Asparagus with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy in five ounces.