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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	13.8% 10g	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	42% 16g	26.3% 10g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	75.4% 0.98mg	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	338% 1350μg	213% 850μg	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	271% 244mg	183% 165mg	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	80% 12mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	119% 1.07mg	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	70% 5.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	66% 1.52mg	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	70% 490mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25.5% 943g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Asparagus with Salt has 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C, 4.1 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus with Liquids.
• While 1 kg of Canned Asparagus Solids and Liquids contains 4.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 1 kilogram of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Asparagus with Salt has 1.3 times more Phosphorus, 2.4 times more Selenium and 9.2 times more Sodium than Canned Asparagus with Liquids.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per one kilogram.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Asparagus with Salt has 1.6 times more Fiber and 1.6 times more Protein than Canned Asparagus with Liquids.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in one kilogram.