Comparing Nutrients in 1 kilogram Frozen Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	8.28% 240kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	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	31.5% 41g	14.8% 19g	130g per day for Men 19-50 years
Sugars	NA	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	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	50% 19g	42% 16g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	478% 1910μg	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	353% 318mg	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	NA	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	25% 250mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	117% 1.05mg	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	91% 7.3mg	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	88.3% 2.03mg	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	91% 640mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 918g	25.4% 941g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Asparagus, Unprepared have 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.3 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Asparagus, Unprepared have 2.1 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.8 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Fiber and Protein per 1 kg.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.