Comparing Nutrients in 1 kilogram Asparagus VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.38% 0.44g	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	2.35% 0.4g	4.7% 0.8g	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% 25g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	26.3% 10g	38g per day for Men 19-50 years
Protein	39.3% 22g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	24% 240mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	268% 21.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	74.3% 520mg	54.3% 380mg	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	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	189% 2840mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25% 932g	25.5% 943g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Asparagus has 2.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Asparagus with Liquids and Salt.
• While 1 kg of Canned Asparagus Solids and Liquids with Salt contains 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per one kilogram.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Asparagus has 1.6 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Canned Asparagus with Liquids and Salt.
• While 1 kg of Canned Asparagus Solids and Liquids with Salt contains 142 times more Sodium than Raw Asparagus.
• Both Asparagus and Canned Asparagus with Liquids and Salt contain similar levels of Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Asparagus has 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Canned Asparagus with Liquids and Salt.
• 1 kilogram of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.