Comparing Nutrients in 5 ounces Balsam-pear , Leafy Tips VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	3.73% 1.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	10.7% 0.14mg	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	45.4% 181μg	30% 120μg	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	139% 125mg	26% 23.4mg	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	NA	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	17% 0.15mg	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	36% 2.9mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.37% 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	20% 140mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Canned Asparagus with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Balsam-pear , Leafy Tips vs Canned Asparagus with Liquids and Salt:

• 5 ounces of Balsam-pear , Leafy Tips have 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, 8.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 5 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Balsam-pear , Leafy Tips vs Canned Asparagus with Liquids and Salt:

• 5 ounces of Balsam-pear , Leafy Tips have 5.6 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 9.4 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Potassium than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 1.8 times more Selenium, 25.8 times more Sodium and 1.6 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Canned Asparagus with Liquids and Salt contain similar levels of Water per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium
• 5 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Balsam-pear , Leafy Tips have 1.3 times more Carbohydrate and 2.9 times more Protein than Canned Asparagus with Liquids and Salt.
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Raw Balsam-pear , Leafy Tips as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Energy in five ounces.