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

Macros Ratio

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

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	30% 38.8g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	13.8% 10g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	26.3% 10g	55.3% 21g	38g per day for Men 19-50 years
Protein	32% 18g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	NA	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	61% 9.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	347% 416μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	210% 1.9mg	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	268% 21.4mg	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	68.7% 1.58mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	189% 2840mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 932g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Asparagus with Liquids and Salt versus 1 kg of 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 Asparagus:

• 1 kilogram of Canned Asparagus with Liquids and Salt has 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Asparagus.
• While 1 kg of Raw Asparagus contains 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.
• Both Canned Asparagus with Liquids and Salt and Asparagus provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per one kilogram.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Asparagus 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 Asparagus:

• 1 kilogram of Canned Asparagus with Liquids and Salt has 142 times more Sodium than Asparagus.
• While 1 kg of Raw Asparagus contains 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.
• Both Canned Asparagus with Liquids and Salt and Asparagus contain similar levels of Manganese, Potassium, Zinc 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 Raw Asparagus contains 1.6 times more Carbohydrate and 2.1 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus offer comparable quantities of Protein per one kilogram.
• 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 Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.