Comparing Nutrients in 100 calories Frozen Asparagus VS Canned Asparagus with Liquids and Salt

Weight per 100 calories

• Frozen Asparagus: 417g
• Canned Asparagus with Liquids and Salt: 667g

Frozen Asparagus have 1.6 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has very low energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21% 7.9g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	24% 13.5g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	35.5% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	50.3% 0.65mg	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	199% 796μg	142% 567μg	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	147% 133mg	122% 110mg	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	51.6% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	79.3% 0.71mg	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	38% 3.04mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	44% 1mg	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	38% 267mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.3% 383g	17% 629g	3700g per day for Men 19-50 years

Frozen Asparagus VS Canned Asparagus With Liquids And Salt Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Frozen Asparagus vs Canned Asparagus with Liquids and Salt:

• 100 calories of Frozen Asparagus have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Asparagus with Liquids and Salt.
• While 100 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 calories.
• Both Frozen Asparagus, Unprepared as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Asparagus vs Canned Asparagus with Liquids and Salt:

• 100 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.3 times more Iron, 1.5 times more Selenium, 56.8 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Asparagus with Liquids and Salt contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.3 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Asparagus with Liquids and Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Frozen Asparagus, Unprepared as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 in 100 calories.