Comparing Nutrients in 100 grams Frozen Asparagus VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	5.77% 3.23g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	61.8% 0.8mg	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	47.8% 191μg	32% 128μg	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	35.3% 32mg	98% 88mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.5% 25mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	22.3% 0.2mg	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	9.13% 0.73mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	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	9.14% 64mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.44% 253mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 2.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 per 100 g.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Asparagus vs Balsam-pear , Leafy Tips:

• Frozen Asparagus, Unprepared have 1.9 times more Selenium and 2 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 3.4 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 6.1 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Asparagus, Unprepared have 1.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.6 times more Protein than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 100 g.
• Both Frozen Asparagus, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.