Comparing Nutrients in 1 pound Asparagus VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	8.65% 11.2g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	12% 4.54g	38g per day for Men 19-50 years
Protein	18% 9.98g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	34% 0.44mg	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	59% 236μg	96% 386μg	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	28.2% 25.4mg	83% 75mg	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	34% 5.13mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	54% 0.49mg	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	121% 9.7mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	30% 0.69mg	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	33.7% 236mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	86% 1288mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 1 lb.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Asparagus have 1.6 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 142 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.