Comparing Nutrients in 1 pound Cooked Asparagus VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Asparagus	Asparagus	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	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	14.3% 18.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.04g	g per day for Men 19-50 years
Fiber	24% 9.07g	25% 9.53g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	25% 227μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	169% 676μg	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	39% 35mg	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	45.4% 6.8mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	10.4% 104mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	35% 245mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Asparagus per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 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 Cooked Asparagus vs Asparagus:

• 1 pound of Cooked Asparagus has 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 1.2 times more Vitamin K than Asparagus.
• Both Cooked Asparagus and Asparagus provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Boiled and Drained Asparagus as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Asparagus vs Asparagus:

• 1 pound of Cooked Asparagus has 2.7 times more Selenium than Asparagus.
• While 1 lb of Raw Asparagus contains 2.4 times more Iron than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Asparagus contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Asparagus contains 1.4 times more Sugars than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Asparagus offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Boiled and Drained Asparagus as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.