Comparing Nutrients in 1 kilogram Frozen Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	8.28% 240kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	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	31.5% 41g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	478% 1910μg	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	353% 318mg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	25% 250mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	91% 7.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	91% 640mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25% 918g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Asparagus per 1 kg

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

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

• 1 kilogram of Frozen Asparagus has 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 1.3 times more Vitamin B1 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Asparagus has 1.3 times more Manganese than Cooked Asparagus.
• While 1 kg of Boiled and Drained Asparagus contains 3.6 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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