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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.3g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	2.9% 2.1g	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	9.92% 3.77g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	16.8% 0.22mg	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	47.6% 191μg	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	40.6% 36.5mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Asparagus	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	21% 0.19mg	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	25.3% 2.02mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	14.7% 0.34mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5.04% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 3 times more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.9 times more Vitamin B6, 3 times more Vitamin C and 3.9 times more Vitamin K than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 2.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 2.6 times more Calcium, 2.1 times more Copper, 9.4 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus and 3.5 times more Potassium than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 1.8 times more Iron, 1.9 times more Selenium, 22.1 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium
• 7 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 4.3 times more Omega 3, 2.7 times more Carbohydrate and 1.7 times more Protein than Canned Asparagus.
• Both Boiled Balsam-pear , Leafy Tips and Canned Asparagus offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.