Comparing Nutrients in 7 ounces Cooked Asparagus VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	NA	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	6.27% 8.16g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	8.5% 4.76g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	11% 99μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.5μg	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	22.6% 1.8mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	15.3% 107mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Balsam-pear , Leafy Tips per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Asparagus 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 Cooked Asparagus vs Balsam-pear , Leafy Tips:

• 7 ounces of Cooked Asparagus have 3.6 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 10.2 times more Vitamin B6 and 11.4 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Asparagus 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 Cooked Asparagus vs Balsam-pear , Leafy Tips:

• 7 ounces of Cooked Asparagus have 6.8 times more Selenium and 2 times more Zinc than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 3.7 times more Calcium, 2.2 times more Iron, 6.1 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Leafy Tips contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Asparagus have 1.2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 2.2 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in seven ounces.