Comparing Nutrients in 14 ounces Canned Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Canned Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.77% 0.3g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	7.1% 5.16g	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	4.32% 3.14g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	18% 163μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	24% 0.31mg	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	148% 591μg	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	34% 30.6mg	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	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	26.6% 0.61mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	10% 373g	9.94% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Cooked Asparagus:

• Canned Asparagus Solids have 1.4 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Asparagus have similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 14 oz.
• Both Canned Asparagus Solids as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Cooked Asparagus:

• Canned Asparagus Solids have 2 times more Iron and 20.5 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.4 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 1.5 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Asparagus have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Asparagus Solids have 3.5 times more Omega 6 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.9 times more Omega 3 and 1.7 times more Carbohydrate than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Asparagus have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Canned Asparagus Solids as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.