Comparing Nutrients in 100 grams Boiled Balsam-pear , Pods with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.32% 4.32g	1.9% 2.48g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	1.38% 1g	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	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	7.54% 0.098mg	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	12.8% 51μg	21.3% 85μg	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	36.7% 33mg	18.3% 16.5mg	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	0.93% 0.14mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	12% 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	4.75% 0.38mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	6.6% 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	5.14% 36mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Canned Asparagus with Liquids per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Pods with Salt vs Canned Asparagus with Liquids:

• 100 grams of Boiled Balsam-pear , Pods with Salt have 1.6 times more Vitamin B5 and 2 times more Vitamin C than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.1 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Balsam-pear , Pods with Salt vs Canned Asparagus with Liquids:

• 100 grams of Boiled Balsam-pear , Pods with Salt have 1.8 times more Magnesium, 1.9 times more Potassium, 9.3 times more Sodium and 1.6 times more Zinc than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 3.2 times more Copper, 1.6 times more Iron, 1.8 times more Manganese and 8 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Canned Asparagus with Liquids contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Balsam-pear , Pods with Salt have 1.7 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 2.1 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• 100 grams of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• 100 grams of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy in 100 grams.