Comparing Nutrients in 1 pound Cooked Frozen Asparagus VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Cooked Frozen Asparagus	Acorn Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	191% 248g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Acorn Flour	Recommended Dietary Allowance
Vitamin A	20% 181μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	240% 3.12mg	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	153% 612μg	129% 517μg	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	123% 111mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Acorn Flour	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	308% 2.77mg	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	31.8% 2.54mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	344% 7.9mg	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	31.8% 222mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11.5% 427g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Asparagus VS Acorn Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Asparagus vs Acorn Flour:

• 1 pound of Cooked Frozen Asparagus has 13.3 times more Vitamin A and more Vitamin C than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5 and 34.4 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Acorn Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 1 pound of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Asparagus as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Frozen Asparagus vs Acorn Flour:

• 1 pound of Cooked Frozen Asparagus has 15.7 times more Water than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 2.4 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 11 times more Magnesium, 12.5 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Asparagus.
• 1 pound of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Full fat Acorn Flour contains 27.8 times more Energy, 71.8 times more Fat, 40.9 times more Saturated Fat, 33.2 times more Omega 6, 28.5 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Frozen Asparagus.
• 1 pound of Cooked Frozen Asparagus provide inadequate amounts of Energy, Omega 6 and Carbohydrate