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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22% 8.33g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	27.8% 0.36mg	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	84.3% 337μg	51.6% 206μg	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	72.8% 65.5mg	24.7% 22.2mg	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	30.7% 4.6mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	83.3% 0.75mg	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	29.8% 2.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	27.3% 0.63mg	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	21.5% 151mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	75% 1127mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Asparagus per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Asparagus with Liquids and Salt versus 14 oz of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Asparagus with Liquids and Salt have 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Asparagus.
• While 14 oz of Raw Asparagus contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 14 ounces.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Asparagus with Liquids and Salt have 142 times more Sodium than Asparagus.
• While 14 oz of Raw Asparagus contain 1.6 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus contain similar levels of Manganese, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Asparagus contain 1.6 times more Carbohydrate and 2.1 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.