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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	1.03% 30kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	1.48% 1.92g	130g per day for Men 19-50 years
Sugars	NA	0.44% 0.32g	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	NA	4.2% 1.6g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	9.67% 87μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	1.54% 0.02mg	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	32% 128μg	33.8% 135μg	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	98% 88mg	27% 24.4mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	8.4% 84mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	11.7% 0.11mg	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	25.5% 2.04mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	6.1% 0.14mg	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	14% 99mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 40.2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Balsam-pear , Leafy Tips have 4.7 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 4.3 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Frozen Asparagus have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Balsam-pear , Leafy Tips have 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.