Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	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	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.63% 0.45g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	16.5% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	8.63% 0.2mg	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	9.92% 69.5mg	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	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods with Salt versus 5 oz of Cooked Frozen 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 , Pods with Salt vs Cooked Frozen Asparagus with Salt:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Frozen Asparagus with Salt.
• While 5 oz of Boiled Frozen Asparagus, drained with Salt contain 6.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B9, 8.6 times more Vitamin E and 16.7 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 5 ounces of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.6 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Cooked Frozen Asparagus with Salt.
• While 5 oz of Boiled Frozen Asparagus, drained with Salt contain 3.2 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and 19.5 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Cooked Frozen Asparagus with Salt contain similar levels of Sodium 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 Boiled Frozen Asparagus, drained with Salt 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 2.3 times more Carbohydrate, 6.1 times more Sugars and 1.3 times more Fiber than Cooked Frozen Asparagus with Salt.
• While 5 oz of Boiled Frozen Asparagus, drained with Salt contain 3.5 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 Cooked Frozen Asparagus with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled Frozen Asparagus, drained with Salt provide inadequate amounts of Energy in five ounces.