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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	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	5.02% 6.53g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	19% 173μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Asparagus	Recommended Dietary Allowance
Calcium	16.7% 167mg	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	50.6% 4.05mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	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	28% 196mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	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	1.46% 22mg	1.85% 27.8mg	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	4.8% 177g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Balsam-pear , Leafy Tips have 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 10.2 times more Vitamin B6 and 11.4 times more Vitamin C than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 3.6 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Balsam-pear , Leafy Tips have 3.7 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Potassium than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 6.8 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus contain similar levels of Water per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Leafy Tips have 2.2 times more Protein than Cooked Asparagus.
• Both Balsam-pear , Leafy Tips and Cooked Asparagus offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Asparagus provide inadequate amounts of Energy in seven ounces.