Comparing Nutrients in 1 pound Frozen Asparagus VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Asparagus	35%	4%	61%

Macro Nutrients

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	NA	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	NA	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	NA	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	26% 14.7g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	217% 866μg	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	160% 144mg	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	NA	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	11.3% 113mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	95% 0.86mg	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	41.4% 3.3mg	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	40% 0.92mg	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	41.5% 290mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Asparagus per 1 lb

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

• 1 pound of Frozen Asparagus has 1.2 times more Vitamin A, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 5.7 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 1.5 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Asparagus provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Frozen Asparagus, Unprepared as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Asparagus vs Asparagus:

• 1 pound of Frozen Asparagus has 1.3 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Asparagus.
• While 1 lb of Raw Asparagus contains 1.4 times more Copper, 2.9 times more Iron and 1.4 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Asparagus contain similar levels of Calcium, Magnesium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.5 times more Protein than Asparagus.
• Both Frozen Asparagus and Asparagus offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Frozen Asparagus, Unprepared as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.