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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	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	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.92% 7.7g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 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	14.7% 103mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 177g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Asparagus have 4.3 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 2.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 8.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 15.7 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw 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 Asparagus vs Balsam-pear , Leafy Tips:

• 7 ounces of Asparagus have 2.6 times more Selenium and 1.8 times more Zinc than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 3.5 times more Calcium, 6.1 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus and 3 times more Potassium than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips contain similar levels of Copper, Iron 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 oz of Raw Balsam-pear , Leafy Tips contain 2.4 times more Protein than Raw Asparagus.
• Both Asparagus and Balsam-pear , Leafy Tips offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Asparagus as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Asparagus VS Balsam-pear , Leafy Tips

What are the health benefits of Asparagus compared to Balsam-pear , Leafy Tips?

Asparagus is a nutrient-dense vegetable that is high in fiber, vitamins (such as vitamin K, vitamin C, and folate), and minerals (such as potassium and iron). It is also a good source of antioxidants and may support digestive health, heart health, and weight management. Balsam-pear, also known as bitter melon, is a low-calorie vegetable that is rich in vitamins and minerals, particularly vitamin C and vitamin A. It is known for its potential blood sugar-lowering effects and may have benefits for diabetes management. Leafy greens, such as spinach and kale, are also nutrient powerhouses, providing vitamins, minerals, and antioxidants that support overall health, including eye health, bone health, and immune function. Incorporating a variety of vegetables, including asparagus, balsam-pear, and leafy greens, into your diet can help you meet your nutrient needs and support optimal health.

Can I lose weight easier by eating more Asparagus or Balsam-pear , Leafy Tips?

Both asparagus and bitter melon (balsam-pear) are low in calories and high in fiber, making them great options for weight loss. Leafy greens like spinach and kale are also excellent choices due to their high nutrient content and low calorie density. Incorporating a variety of these vegetables into your diet can help support weight loss by providing essential nutrients while keeping you full and satisfied. Remember to focus on overall balanced nutrition and portion control for effective weight management.

Should I eat more Asparagus or more Balsam-pear , Leafy Tips to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Asparagus is a good source of vitamins and minerals, but it is not particularly high in protein. Balsam-pear leafy tips, on the other hand, are also nutrient-dense but may not provide significant protein content. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Asparagus compared to Balsam-pear , Leafy Tips?

Asparagus generally has a higher environmental impact compared to leafy greens like Balsam-pear and Leafy Tips. Asparagus requires more water, land, and resources to grow, leading to a larger carbon footprint. Leafy greens, on the other hand, are typically more sustainable options due to their lower resource requirements. Choosing locally grown, organic produce can further reduce the environmental impact of your food choices.