Comparing Nutrients in 1 kilogram Canned Asparagus with Liquids and Salt VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	5.17% 150kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	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	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	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	52.2% 470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	85.4% 1.1mg	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	213% 850μg	478% 1910μg	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	183% 165mg	353% 318mg	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	77.3% 11.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	15% 150mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	152% 1.37mg	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	75% 6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	88.3% 2.03mg	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	54.3% 380mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	189% 2840mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Frozen Asparagus per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Asparagus with Liquids and Salt versus 1 kg of Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Asparagus with Liquids and Salt vs Frozen Asparagus:

• 1 kg of Frozen Asparagus, Unprepared contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Frozen Asparagus provide similar amounts of Vitamin B6 per one kilogram.
• Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Asparagus with Liquids and Salt vs Frozen Asparagus:

• 1 kilogram of Canned Asparagus with Liquids and Salt has 35.5 times more Sodium than Frozen Asparagus.
• While 1 kg of Frozen Asparagus, Unprepared contains 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Frozen Asparagus contain similar levels of Iron, Selenium and Water per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Asparagus, Unprepared contains 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 1 kilogram of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.