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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	12% 0.16mg	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	43.7% 175μg	74% 296μg	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	123% 110mg	17% 15.3mg	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	19% 2.88mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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	25.3% 2.02mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	13.3% 0.31mg	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	22% 153mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 2.4 times more Vitamin A, 2 times more Vitamin B2, 9.6 times more Vitamin B6, 7.2 times more Vitamin C and 3.2 times more Vitamin K than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.8 times more Calcium, 1.2 times more Copper, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 6.8 times more Selenium and 2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 1.5 times more Carbohydrate and 1.5 times more Protein than Cooked Asparagus with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Cooked Asparagus with Salt offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy in seven ounces.