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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Frozen Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.48% 1.92g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	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	4.2% 1.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	33.8% 135μg	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	27% 24.4mg	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	8% 1.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	3.67% 0.033mg	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	7% 0.56mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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% 49mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Frozen Asparagus have 6.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B9, 8.6 times more Vitamin E and 16.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 2.1 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 100 grams of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Asparagus have 3.2 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and 19.5 times more Selenium than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 1.6 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Boiled Balsam-pear , Pods contain similar levels of Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium
• Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Asparagus have 3.5 times more Protein than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 2.3 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Boiled Balsam-pear , Pods offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• 100 grams of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.