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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Raw Asparagus have 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.
• While Canned Asparagus Solids and Liquids with Salt contain 142 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Asparagus have 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.