Nutrient Comparison: Canned Asparagus VS Cooked Frozen Asparagus per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Asparagus versus 14 oz of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Asparagus vs Cooked Frozen Asparagus:
- 14 ounces of Canned Asparagus have 5.5 times more Vitamin B6 than Cooked Frozen Asparagus.
- While 14 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.9 times more Vitamin K than Canned Asparagus Solids.
- Both Canned Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 14 ounces.
- 14 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
- Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Asparagus vs Cooked Frozen Asparagus:
- 14 ounces of Canned Asparagus have 3.3 times more Iron, 1.2 times more Manganese and 95.7 times more Sodium than Cooked Frozen Asparagus.
- While 14 oz of Boiled and Drained Frozen Asparagus contain 2.3 times more Selenium than Canned Asparagus Solids.
- Both Canned Asparagus and Cooked Frozen Asparagus contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 ounces.
- Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Protein than Canned Asparagus Solids.
- Both Canned Asparagus and Cooked Frozen Asparagus offer comparable quantities of Fiber per 14 ounces.
- Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in 14 ounces.