Comparing Nutrients in 1 pound Frozen Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.03% 0.34g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	26% 14.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	27.6% 0.36mg	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	217% 866μg	169% 676μg	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	160% 144mg	39% 35mg	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	NA	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	11.3% 113mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	41.4% 3.3mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	30.4% 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	41.5% 290mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Asparagus per 1 lb

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

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

• 1 pound of Frozen Asparagus has 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 1.3 times more Vitamin B1 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Asparagus has 1.3 times more Manganese than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 3.6 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.3 times more Protein than Cooked Asparagus.
• Both Frozen Asparagus and Cooked Asparagus offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.