Comparing Nutrients in 1 pound Canned Asparagus VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Asparagus	Cauliflower	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	24% 9.07g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cauliflower	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cauliflower	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cauliflower per 1 lb

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

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

• 1 pound of Canned Asparagus has more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B9, 15.3 times more Vitamin E and 2.7 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 4.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Asparagus Solids.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Asparagus Solids as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus vs Cauliflower:

• 1 pound of Canned Asparagus has 2.5 times more Copper, 4.4 times more Iron, 2.8 times more Selenium, 9.6 times more Sodium and 1.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Calcium, 1.5 times more Magnesium and 1.7 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus and Cauliflower contain similar levels of Manganese, Phosphorus and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cauliflower contains 2 times more Carbohydrate and 1.8 times more Sugars than Canned Asparagus Solids.
• Both Canned Asparagus and Cauliflower offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.