Comparing Nutrients in 7 ounces Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.92g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.85% 2.06g	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	5.22% 2g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	116% 1.5mg	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	42% 169μg	43.7% 175μg	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	36.4% 32.7mg	123% 110mg	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	3.84% 0.58mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64.5% 77.4μg	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	44.3% 0.4mg	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	15% 1.2mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	46.2% 1.06mg	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	10.8% 75.4mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Balsam-pear , Leafy Tips with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Asparagus with Liquids versus 7 oz of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 7 ounces of Canned Asparagus with Liquids have 2.1 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 3.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.2 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Asparagus with Liquids vs Boiled Balsam-pear , Leafy Tips with Salt:

• 7 ounces of Canned Asparagus with Liquids have 1.8 times more Selenium and 1.6 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 10.4 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium and 9.6 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.5 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Canned Asparagus Solids and Liquids.
• 7 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in seven ounces.