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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.8 times more Calcium, 1.2 times more Copper, 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.
• While Boiled and Drained Asparagus with Salt contain 6.8 times more Selenium and 2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Iron, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt have 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 Balsam-pear , Leafy Tips with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Sugars and Fiber per 100 g.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.