Comparing Nutrients in 300 calories Frozen Asparagus VS Cooked Asparagus

Weight per 300 calories

• Frozen Asparagus: 1250g
• Cooked Asparagus: 1364g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.88g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	24.5% 17.7g	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	NA	15% 10.8g	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	% 5.73g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	62.5% 23.8g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	72% 40.4g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	65.3% 588μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	83% 1.08mg	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	597% 2388μg	508% 2032μg	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	442% 398mg	117% 105mg	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	NA	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	31.3% 313mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.47% 299μg	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	114% 9.13mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	91% 2.1mg	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	114% 800mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	93% 3163mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.3μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	67% 7.38mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	31% 1148g	34% 1263g	3700g per day for Men 19-50 years

Frozen Asparagus VS Cooked Asparagus Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Asparagus have 1.3 times more Vitamin B6 and 3.8 times more Vitamin C than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Asparagus have 1.2 times more Manganese than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 1.3 times more Copper, 1.4 times more Iron, 3.9 times more Selenium and 1.9 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Asparagus have 1.2 times more Protein than Cooked Asparagus.
• While 300 kcal of Boiled and Drained Asparagus contain 6.3 times more Omega 3 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 300 calories.
• 300 calories of Frozen Asparagus provide inadequate amounts of Omega 3