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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.19% 0.18g	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	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.7% 1.95g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	3.15% 0.041mg	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	12.8% 51μg	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	36.7% 33mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	3.67% 0.033mg	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	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	3.74% 0.086mg	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	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Boiled Balsam-pear , Pods with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Asparagus with Salt versus 100 g of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Asparagus with Salt have 8.3 times more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9, 10.7 times more Vitamin E and 10.5 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 100 g of Boiled and Drained Balsam-pear , Pods with Salt contain 4.3 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Asparagus with Salt have 2.6 times more Calcium, 5 times more Copper, 2.4 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus and 30.5 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 100 g of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Magnesium, Sodium and Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Asparagus with Salt have 2.9 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 100 g of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Sugars than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in 100 grams.