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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.35% 0.34g	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	5.65% 7.34g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	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 , Pods	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	7.5% 0.067mg	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	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	13.6% 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	14.7% 103mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5% 185g	5.04% 187g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Asparagus have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.4 times more Vitamin B9 and 15 times more Vitamin C than Raw Asparagus.
• Both Raw 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 Asparagus vs Balsam-pear , Pods:

• 7 ounces of Asparagus have 1.3 times more Calcium, 5.6 times more Copper, 5 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus and 11.5 times more Selenium than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.5 times more Potassium and 1.5 times more Zinc than Raw Asparagus.
• Both 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 Asparagus have 2.2 times more Protein than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.3 times more Fiber than Raw Asparagus.
• Both 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 Raw Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Asparagus VS Balsam-pear , Pods

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

Asparagus is a nutrient-dense vegetable that is high in fiber, vitamins A, C, E, and K, as well as folate and potassium. It also contains antioxidants and is known for its anti-inflammatory properties. Balsam-pear pods, on the other hand, are also nutritious but are higher in bitter compounds and may not be as well-tolerated by some individuals. Asparagus is a versatile and delicious vegetable that can be easily incorporated into a balanced vegan diet to support overall health and well-being.

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

Both asparagus and balsam-pear pods are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals, including a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both asparagus and balsam-pear pods into your diet can help support your weight loss goals as part of a well-rounded eating plan.

Should I eat more Asparagus or more Balsam-pear , Pods 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 fiber and various vitamins and minerals, but it is not particularly high in protein. Balsam-pear pods, on the other hand, are a good source of plant-based protein and can be beneficial for muscle growth. Including a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet will help support muscle growth and recovery.

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

Asparagus has a higher environmental impact compared to Balsam-pear pods. Asparagus requires more water, land, and resources to grow, leading to a larger carbon footprint. Balsam-pear pods are typically more sustainable to produce due to their lower resource requirements.