Comparing Nutrients in 300 calories Cooked Asparagus VS Canned Asparagus

Weight per 300 calories

• Cooked Asparagus: 1364g
• Canned Asparagus: 1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Asparagus or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Cooked Asparagus	Canned Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	30% 39g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	23% 16.7g	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	15% 10.8g	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	% 5.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71.8% 27.3g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	72% 647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	134% 1.74mg	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	508% 2032μg	379% 1516μg	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	117% 105mg	323% 291mg	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	136% 20.5mg	128% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Canned Asparagus	Recommended Dietary Allowance
Calcium	31.4% 314mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	168% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	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	155% 12.4mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	117% 2.7mg	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	105% 736mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	80% 2716mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	302% 4532mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	34% 1263g	40% 1484g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Asparagus vs Canned Asparagus:

• Boiled and Drained Asparagus have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Asparagus as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Asparagus vs Canned Asparagus:

• Boiled and Drained Asparagus have 1.2 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium, 3.1 times more Selenium and 1.3 times more Zinc than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 2.3 times more Iron, 1.3 times more Manganese and 23.7 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Asparagus have 1.7 times more Omega 3 and 1.4 times more Carbohydrate than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 3.4 times more Fat, 3.5 times more Saturated Fat and 4.1 times more Omega 6 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Energy, Sugars, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Asparagus as well as Canned Asparagus Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.