Comparing Nutrients in 100 calories Cooked Asparagus with Salt VS Cooked Frozen Asparagus with Salt

Weight per 100 calories

• Cooked Asparagus with Salt: 455g
• Cooked Frozen Asparagus with Salt: 556g

Cooked Asparagus with Salt have 1.2 times more energy per 100g than Cooked Frozen Asparagus with Salt. It has very low energy density when compared to other foods. Boiled Frozen Asparagus, drained with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Cooked Frozen Asparagus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	2.45% 1.78g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	19.5% 11g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	8.55% 0.11mg	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	169% 677μg	188% 750μg	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	39% 35mg	151% 136mg	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	45.5% 6.8mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	370% 444μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	34% 0.78mg	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	35% 245mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	28% 956mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	72.7% 1091mg	89% 1333mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	11.4% 421g	14% 523g	3700g per day for Men 19-50 years

Cooked Asparagus With Salt VS Cooked Frozen Asparagus With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Cooked Frozen Asparagus with Salt?

Lets compare vitamin content per 100 calories of Cooked Asparagus with Salt vs Cooked Frozen Asparagus with Salt:

• 100 calories of Cooked Asparagus with Salt have 2 times more Vitamin B1 and 3.2 times more Vitamin B6 than Cooked Frozen Asparagus with Salt.
• While 100 kcal of Boiled Frozen Asparagus, drained with Salt contain 3.9 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Frozen Asparagus with Salt provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 100 calories.
• Both Boiled and Drained Asparagus with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Asparagus with Salt vs Cooked Frozen Asparagus with Salt:

• 100 calories of Cooked Asparagus with Salt have 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Selenium than Cooked Frozen Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Frozen Asparagus with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus with Salt have 2.4 times more Omega 3, 1.8 times more Carbohydrate and 3.3 times more Sugars than Cooked Frozen Asparagus with Salt.
• While 100 kcal of Boiled Frozen Asparagus, drained with Salt contain 2.3 times more Fat, 2.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Frozen Asparagus with Salt offer comparable quantities of Energy and Fiber per 100 calories.