Comparing Nutrients in 1 pound Asparagus VS Frozen Asparagus

Macros Ratio

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

Macro Nutrients

	Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.56% 0.44g	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	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18% 9.98g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	19% 172μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	38.7% 0.5mg	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	217% 866μg	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	160% 144mg	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	NA	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	Frozen Asparagus	Recommended Dietary Allowance
Calcium	11% 109mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	69% 0.62mg	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	41.4% 3.3mg	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	40% 0.92mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.3% 416g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Asparagus vs Frozen Asparagus:

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

Comparison of macro-nutrients per 1 pound:

• Frozen Asparagus, Unprepared contain 1.5 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Frozen Asparagus, Unprepared have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw Asparagus as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.