Comparing Nutrients in 14 ounces Frozen Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	20% 7.54g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.1% 0.079mg	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	190% 758μg	134% 536μg	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	140% 126mg	108% 97mg	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	NA	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	46.3% 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	36.2% 2.9mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	24% 0.56mg	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	36.3% 254mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.85% 364g	10% 373g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Asparagus, Unprepared have 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.3 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Asparagus, Unprepared have 2.1 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.8 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Fiber and Protein per 14 oz.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.