Comparing Nutrients in 1 kilogram Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	2.35% 0.4g	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	30% 38.8g	31.6% 41g	130g per day for Men 19-50 years
Sugars	26% 19g	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	13.8% 10g	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	% 6.5g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	39.3% 22g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	24% 240mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	268% 21.4mg	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	68.7% 1.58mg	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	74.3% 520mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25% 932g	25% 926g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.2 times more Vitamin B5 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 1 kg.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Asparagus vs Cooked Asparagus:

• Raw Asparagus have 2.4 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Selenium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Asparagus have 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.9 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.