Comparing Nutrients in 100 grams Cooked Asparagus with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	4.74% 6.16g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.43% 1.04g	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	1.1% 0.79g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.4% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	6.2% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	58.5% 0.76mg	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	37.3% 149μg	22% 88μg	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	8.56% 7.7mg	61.8% 55.6mg	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	10% 1.5mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.4% 0.91mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	23.3% 0.54mg	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	7.7% 54mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled and Drained Asparagus with Salt have 3.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 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 Boiled and Drained Asparagus with Salt.
• Both Boiled and Drained Asparagus with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 100 g.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Asparagus with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled and Drained Asparagus with Salt have 6.8 times more Selenium and 2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.8 times more Calcium, 6.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Boiled and Drained Asparagus with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Copper, Iron, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Asparagus with Salt have 1.3 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• Both Boiled and Drained Asparagus with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.