Comparing Nutrients in 1 kilogram Cooked Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	14.8% 19g	130g per day for Men 19-50 years
Sugars	18% 13g	4.4% 3.2g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	42% 16g	38g per day for Men 19-50 years
Protein	43% 24g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	15.4% 0.2mg	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	373% 1490μg	338% 1350μg	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	85.6% 77mg	271% 244mg	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	100% 15mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	23% 230mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	61% 1.4mg	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	77% 540mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 926g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Cooked Frozen Asparagus per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Asparagus vs Cooked Frozen Asparagus:

• 1 kilogram of Cooked Asparagus has 1.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Cooked Frozen Asparagus:

• 1 kilogram of Cooked Asparagus has 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Asparagus has 2.1 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.