Comparing Nutrients in 1 pound Canned Asparagus VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Canned Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	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	19% 7.26g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	38.7% 0.5mg	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	109% 435μg	217% 866μg	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	93% 83.5mg	160% 144mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	69% 0.62mg	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	104% 8.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	40% 0.92mg	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	28% 195mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.3% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Asparagus vs Frozen Asparagus:

• Frozen Asparagus, Unprepared contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Vitamin A and Vitamin B6 per 1 lb.
• Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Asparagus vs Frozen Asparagus:

• Canned Asparagus Solids have 2.5 times more Iron and 35.9 times more Sodium than Frozen Asparagus, Unprepared.
• While Frozen Asparagus, Unprepared contain 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Asparagus Solids have 2.8 times more Omega 6 than Frozen Asparagus, Unprepared.
• While Frozen Asparagus, Unprepared contain 1.7 times more Carbohydrate and 1.5 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Fiber per 1 lb.
• Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.