Comparing Nutrients in 300 calories Frozen Asparagus VS Cooked Frozen Asparagus

Weight per 300 calories

• Frozen Asparagus: 1250g
• Cooked Frozen Asparagus: 1667g

Frozen Asparagus have 1.3 times more energy per 100g than Cooked Frozen Asparagus. It has very low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.88g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	17% 2.9g	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	24.6% 32g	130g per day for Men 19-50 years
Sugars	NA	7.36% 5.33g	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	62.5% 23.8g	70% 26.7g	38g per day for Men 19-50 years
Protein	72% 40.4g	87.8% 49g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	65.3% 588μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	52.7% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	25.6% 0.33mg	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	563% 2250μg	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	452% 407mg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1111% 1333μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	31.3% 313mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	194% 1.75mg	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	114% 9.13mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	101% 2.33mg	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	117% 817mg	700mg per day for Men 19-50 years
Potassium	93% 3163mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.3μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	67% 7.38mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	31% 1148g	42.4% 1568g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B1 and 4.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 300 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Asparagus, Unprepared have 2 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.1 times more Selenium and 1.4 times more Water than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.4 times more Fat, 2.5 times more Saturated Fat, 2.7 times more Omega 3 and 2.4 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.