Comparing Nutrients in 14 ounces Asparagus VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.24% 0.38g	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	12.5% 16.3g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	34% 0.44mg	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	190% 758μg	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	140% 126mg	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	NA	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	Frozen Asparagus	Recommended Dietary Allowance
Calcium	9.53% 95mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	60.4% 0.54mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	35% 0.81mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	10% 370g	9.85% 364g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.5 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• While Frozen Asparagus, Unprepared contain 3.7 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Frozen Asparagus, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Asparagus as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs Frozen Asparagus:

• Raw Asparagus have 1.4 times more Copper, 2.9 times more Iron and 1.4 times more Selenium than Frozen Asparagus, Unprepared.
• While Frozen Asparagus, Unprepared contain 1.3 times more Manganese and 1.3 times more Potassium than Raw Asparagus.
• Both Raw Asparagus and Frozen Asparagus, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Asparagus, Unprepared contain 1.5 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Frozen Asparagus, Unprepared have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Raw Asparagus as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.