Comparing Nutrients in 1 kilogram Asparagus VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Asparagus	Canned Asparagus	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	26% 19g	14.6% 10.6g	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	13.8% 10g	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	42% 16g	38g per day for Men 19-50 years
Protein	39.3% 22g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	84.6% 1.1mg	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	130% 520μg	240% 960μg	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	62.2% 56mg	204% 184mg	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	75.3% 11.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	344% 413μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Asparagus	Recommended Dietary Allowance
Calcium	24% 240mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	107% 0.96mg	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	268% 21.4mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	74% 1.7mg	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	74.3% 520mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	191% 2870mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 932g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Asparagus vs Canned Asparagus:

• Raw Asparagus have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids have similar amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Raw Asparagus as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Asparagus vs Canned Asparagus:

• Raw Asparagus have 1.5 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 143.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids have similar amounts of Iron, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Asparagus have 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 6.7 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids have similar amounts of Protein per 1 kg.
• Both Raw Asparagus as well as Canned Asparagus Solids have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.