Comparing Nutrients in 1 pound Asparagus VS Cooked Asparagus

Macros Ratio

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

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	13.5% 17.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 0.36g	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.07g	38g per day for Men 19-50 years
Protein	18% 9.98g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	19% 172μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	59% 236μg	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	28.2% 25.4mg	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	34% 5.13mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	11% 109mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	121% 9.7mg	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	31% 0.72mg	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	33.7% 236mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.4% 420g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Asparagus vs Cooked Asparagus:

• Raw Asparagus have 2.4 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Selenium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.9 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.