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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.85g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	23% 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	14% 1.1mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	14% 97mg	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	14% 7.74μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.8% 177g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 40.2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Boiled and Drained Frozen Asparagus have 4.3 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 4.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Balsam-pear , Leafy Tips contain 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.