Comparing Nutrients in 1 pound Canned Asparagus with Liquids VS Cooked Arrowhead with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Cooked Arrowhead with Salt	22%	1%	77%

Macro Nutrients

	Canned Asparagus with Liquids	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.65% 11.2g	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	14.6% 8.16g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	72% 0.93mg	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	96% 386μg	10.2% 41μg	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	83% 75mg	1.5% 1.36mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	68% 0.61mg	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	34% 2.72mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	56.2% 1.3mg	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	24.6% 172mg	128% 894mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	118% 3996mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Cooked Arrowhead with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Asparagus with Liquids vs Cooked Arrowhead with Salt:

• 1 pound of Canned Asparagus with Liquids has more Vitamin A, 1.5 times more Vitamin B2, 9.4 times more Vitamin B9 and 55 times more Vitamin C than Cooked Arrowhead with Salt.
• While 1 lb of Boiled and Drained Arrowhead with Salt contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Asparagus Solids and Liquids.
• 1 pound of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Arrowhead with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus with Liquids vs Cooked Arrowhead with Salt:

• 1 pound of Canned Asparagus with Liquids has 2.7 times more Selenium, 2.1 times more Zinc and 1.2 times more Water than Cooked Arrowhead with Salt.
• While 1 lb of Boiled and Drained Arrowhead with Salt contains 1.3 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 5.2 times more Phosphorus, 5.1 times more Potassium and 9.8 times more Sodium than Canned Asparagus Solids and Liquids.
• 1 pound of Cooked Arrowhead with Salt lack sufficient amounts of Selenium
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Arrowhead with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Arrowhead with Salt contains 5.2 times more Energy, 6.5 times more Carbohydrate and 2.5 times more Protein than Canned Asparagus Solids and Liquids.
• 1 pound of Canned Asparagus with Liquids provide inadequate amounts of Energy and Carbohydrate