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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.88g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	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	1.38% 1g	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	% 0.65g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	3.3% 0.043mg	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	13% 52μg	18% 72μg	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	6.22% 5.6mg	93% 84mg	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	7.53% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	3.78% 0.034mg	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	26.8% 2.14mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	3.87% 0.089mg	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	7.43% 52mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.27% 0.8mg	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: Asparagus VS Balsam-pear , Pods per 100 g

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

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

• 100 grams of Asparagus have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 1.4 times more Vitamin B9 and 15 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Asparagus have 1.3 times more Calcium, 5.6 times more Copper, 5 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus and 11.5 times more Selenium than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 1.5 times more Potassium and 1.5 times more Zinc than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Asparagus have 2.2 times more Protein than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 1.3 times more Fiber than Raw Asparagus.
• Both Asparagus and Balsam-pear , Pods offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Asparagus as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 100 grams.