Comparing Nutrients in 1 kilogram Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	30% 38.8g	14.8% 19g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	24% 240mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	268% 21.4mg	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	68.7% 1.58mg	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	74.3% 520mg	70% 490mg	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	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 932g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Asparagus per 1 kg

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

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

• 1 kilogram of Asparagus has 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 2.6 times more Vitamin B9, 4.4 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Asparagus has 1.3 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Zinc than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 1.7 times more Selenium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Asparagus has 2 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Fiber than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 1.3 times more Protein than Raw Asparagus.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.