Comparing Nutrients in 300 calories Cooked Frozen Asparagus VS Dried Beechnuts

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Dried Beechnuts: 52g

Dried Beechnuts have 32 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is very high in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Frozen Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70% 26.7g	NA	38g per day for Men 19-50 years
Protein	87.8% 49g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	27.4% 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	563% 2250μg	14.7% 59μg	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	452% 407mg	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30% 300mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	38.8% 0.35mg	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	117% 9.33mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	117% 817mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	0.093% 3.44g	3700g per day for Men 19-50 years

Cooked Frozen Asparagus VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Cooked Frozen Asparagus vs Dried Beechnuts:

• 300 calories of Cooked Frozen Asparagus have more Vitamin A, 6.8 times more Vitamin B1, 8.9 times more Vitamin B2, 37.9 times more Vitamin B3, 5.5 times more Vitamin B5, 38.2 times more Vitamin B9 and 50.4 times more Vitamin C than Dried Beechnuts.
• Both Cooked Frozen Asparagus and Dried Beechnuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Frozen Asparagus as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Asparagus vs Dried Beechnuts:

• 300 calories of Cooked Frozen Asparagus have 576 times more Calcium, 5 times more Copper, 7.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 5.4 times more Potassium, 36.4 times more Zinc and 456.2 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Asparagus have 1.8 times more Carbohydrate and 15.2 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 3.7 times more Fat, 1.9 times more Saturated Fat, 5.3 times more Omega 3 and 3.3 times more Omega 6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein