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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	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	5.86% 7.62g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	21% 11.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	134% 536μg	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	108% 97mg	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	31.8% 4.76mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	27.8% 2.22mg	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	24% 0.56mg	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	27.8% 194mg	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	28% 15.5μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	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 Cooked Frozen Asparagus with Salt vs Cooked Asparagus with Salt:

• Boiled Frozen Asparagus, drained with Salt have 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Asparagus with Salt contain 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Manganese, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Asparagus, drained with Salt have 2.3 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.9 times more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Fiber per 14 oz.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.