Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	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	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.96% 1.4g	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	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	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	18% 72.3μg	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	52% 46.8mg	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	1.32% 0.2mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	6.73% 0.54mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	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	7.3% 51mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Canned Asparagus with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.6 times more Vitamin B5 and 2 times more Vitamin C than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.1 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.8 times more Magnesium, 1.9 times more Potassium, 9.3 times more Sodium and 1.6 times more Zinc than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 3.2 times more Copper, 1.6 times more Iron, 1.8 times more Manganese and 8 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Asparagus with Liquids contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.7 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 2.1 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• 5 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy in five ounces.