Comparing Nutrients in 1 pound Canned Asparagus VS Asparagus

Macros Ratio

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

Macro Nutrients

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.07% 0.18g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	19% 7.26g	25% 9.53g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	31.8% 0.41mg	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	59% 236μg	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	28.2% 25.4mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	95% 0.86mg	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	121% 9.7mg	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	31% 0.72mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Asparagus per 1 lb

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

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

• 1 pound of Canned Asparagus has 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus provide similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per one pound.
• Both Canned Asparagus Solids as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus vs Asparagus:

• 1 pound of Canned Asparagus has 143.5 times more Sodium than Asparagus.
• While 1 lb of Raw Asparagus contains 1.5 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.4 times more Selenium and 1.4 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus contain similar levels of Iron, Manganese, Phosphorus, Potassium and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Asparagus contains 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus offer comparable quantities of Protein per one pound.
• 1 pound of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.