Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Cooked Arrowhead with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Arrowhead with Salt	22%	1%	77%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	NA	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	124% 161g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	NA	38g per day for Men 19-50 years
Protein	43% 24g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	89.8% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	158% 2.06mg	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	22.5% 90μg	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	3.33% 3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	150% 1.35mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	124% 2.85mg	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	281% 1970mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	259% 8810mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 926g	21% 771g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Cooked Arrowhead with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Asparagus with Salt vs Cooked Arrowhead with Salt:

• 1 kilogram of Cooked Asparagus with Salt has more Vitamin A, 2.3 times more Vitamin B2, 16.6 times more Vitamin B9 and 25.7 times more Vitamin C than Cooked Arrowhead with Salt.
• While 1 kg of Boiled and Drained Arrowhead with Salt contains 2 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Arrowhead with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Arrowhead with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Cooked Arrowhead with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 3.3 times more Calcium, 1.2 times more Copper, 10.2 times more Selenium, 2.7 times more Zinc and 1.2 times more Water than Cooked Arrowhead with Salt.
• While 1 kg of Boiled and Drained Arrowhead with Salt contains 1.3 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 3.6 times more Phosphorus and 3.9 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Arrowhead with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Arrowhead with Salt contains 3.5 times more Energy, 3.9 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Asparagus with Salt.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy