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

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Boiled Balsam-pear , Pods with Salt

15%

78%

100 g ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Pods with Salt

0.52%15kcal

Energy

0.66%19kcal

15 kcalvs19 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.19%0.18g

Fat

0.19%0.18g

0.18 gvs0.18 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.041g

Saturated Fat

0.041 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g

Omega 3

0.004 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.075g

Omega 6

0.075 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.9%2.48g

Carbohydrate

3.32%4.32g

2.48 gvs4.32 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.38%1g

Sugars

2.7%1.95g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1 gvs1.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.63%1g

Fiber

5.26%2g

1 gvs2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.2%1.8g

Protein

1.5%0.84g

1.8 gvs0.84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Pods with Salt

4.33%39μg

Vitamin A

0.67%6μg

RAE, retinol activity equivalents

39 μgvs6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.5%0.054mg

Vitamin B1

4.25%0.051mg

Thiamine

0.054 mgvs0.051 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.85%0.089mg

Vitamin B2

4.08%0.053mg

Riboflavin

0.089 mgvs0.053 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.3%0.85mg

Vitamin B3

1.75%0.28mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.48%0.12mg

Vitamin B5

3.86%0.19mg

Pantothenic acid

0.12 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.54%0.098mg

Vitamin B6

3.15%0.041mg

Pyridoxine

0.098 mgvs0.041 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.3%85μg

Vitamin B9

12.8%51μg

Folates and Folic Acid

85 μgvs51 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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18.3%16.5mg

Vitamin C

36.7%33mg

Ascorbic acid

16.5 mgvs33 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.93%0.29mg

Vitamin E

0.93%0.14mg

Tocopherols and Tocotrienols

0.29 mgvs0.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.5%39μg

Vitamin K

4%4.8μg

Phytomenadione or phylloquinone

39 μgvs4.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagus with Liquidsvs Boiled Balsam-pear , Pods with Salt

1.5%15mg

Calcium

0.9%9mg

15 mgvs9 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12%0.11mg

Copper

3.67%0.033mg

0.11 mgvs0.033 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.5%0.6mg

Iron

4.75%0.38mg

0.6 mgvs0.38 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.14%9mg

Magnesium

3.8%16mg

9 mgvs16 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.6%0.15mg

Manganese

3.74%0.086mg

0.15 mgvs0.086 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.43%38mg

Phosphorus

5.14%36mg

38 mgvs36 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.06%172mg

Potassium

9.4%319mg

172 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg

Selenium

0.36%0.2μg

1.6 μgvs0.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.73%26mg

Sodium

16%242mg

26 mgvs242 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.27%0.47mg

Zinc

7%0.77mg

0.47 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.55%94g

Water

2.54%94g

94 gvs94 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Canned Asparagus Solids and Liquids have 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, 2.1 times more Vitamin E and 8.1 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Vitamin B5 and 2 times more Vitamin C than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Vitamin B1 per 100 g.
Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Canned Asparagus Solids and Liquids have 1.7 times more Calcium, 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.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.8 times more Magnesium, 1.9 times more Potassium, 9.3 times more Sodium and 1.6 times more Zinc than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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

Compare more foods per 100 g:

Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with SaltBoiled Balsam-pear , Pods with SaltVS Cooked Frozen Asparagus with SaltCanned Asparagus with LiquidsVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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