Comparing Nutrients in 14 ounces Cooked Frozen Asparagus with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.47% 3.97g	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	21% 11.7g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	134% 536μg	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	108% 97mg	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	31.8% 4.76mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	27.8% 2.22mg	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	24% 0.56mg	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	27.8% 194mg	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	28% 15.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 374g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Asparagus with Salt have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C, 4.1 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus with Liquids.
• While 14 oz of Canned Asparagus Solids and Liquids contain 4.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin A and Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 14 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Asparagus with Salt have 1.3 times more Phosphorus, 2.4 times more Selenium and 9.2 times more Sodium than Canned Asparagus with Liquids.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 14 ounces.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Asparagus with Salt have 1.6 times more Fiber and 1.6 times more Protein than Canned Asparagus with Liquids.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in 14 ounces.