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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	67% 1.54mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25% 926g	3700g per day for Men 19-50 years

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

• Boiled Frozen Asparagus, drained with Salt have 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 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 Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Asparagus with Salt contain 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 Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Manganese, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Asparagus, drained with Salt have 2.3 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.9 times more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.