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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.35% 0.34g	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	5.65% 7.34g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	11% 99μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Pods	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	7.5% 0.067mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	7.68% 0.18mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.04% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Asparagus versus 7 oz of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Balsam-pear , Pods:

• 7 ounces of Cooked Asparagus have 2.1 times more Vitamin A, 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 10.9 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods provide similar amounts of Vitamin B5 per seven ounces.
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Asparagus vs Balsam-pear , Pods:

• 7 ounces of Cooked Asparagus have 1.2 times more Calcium, 4.9 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus and 30.5 times more Selenium than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Asparagus have 2.4 times more Protein than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.4 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Balsam-pear , Pods offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in seven ounces.