Comparing Nutrients in 14 ounces Canned Asparagus VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	15% 8.5g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	18% 163μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	30% 0.39mg	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	95% 381μg	84.3% 337μg	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	81% 73mg	72.8% 65.5mg	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	32.3% 4.84mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	47% 0.42mg	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	91% 7.26mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	26.2% 0.6mg	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	24.4% 171mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	75% 1127mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Canned Asparagus with Liquids and Salt:

Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of vitamins per 14 oz
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 14 oz.
• Both Canned Asparagus Solids as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Canned Asparagus with Liquids and Salt:

• Canned Asparagus Solids have 3.1 times more Iron than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Asparagus Solids have 3.4 times more Omega 6 and 1.6 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Canned Asparagus Solids as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.