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

Macros Ratio

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

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	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	0.93% 0.16g	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	5.02% 6.53g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	6.38% 3.57g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	15.3% 2.3mg	NA	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

	Canned Asparagus with Liquids and Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	16.7% 167mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	40% 169mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	35.5% 1207mg	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	37.6% 564mg	1.46% 22mg	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	4.8% 177g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Asparagus with Liquids and Salt have 2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 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 Solids and Liquids with Salt.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Asparagus with Liquids and Salt have 1.8 times more Selenium, 25.8 times more Sodium and 1.6 times more Zinc than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 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 Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Balsam-pear , Leafy Tips contain similar levels of Water per seven ounces.
• 7 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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