Comparing Nutrients in 300 calories Asparagus VS Canned Asparagus with Liquids and Salt

Weight per 300 calories

• Asparagus: 1500g
• Canned Asparagus with Liquids and Salt: 2000g

Asparagus have 1.3 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has very low energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Asparagus or Canned Asparagus with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	38% 49.6g	130g per day for Men 19-50 years
Sugars	39% 28g	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	20.7% 15g	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	% 9.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	59% 33g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	49.6% 2.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	151% 1.96mg	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	195% 780μg	425% 1700μg	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	93% 84mg	367% 330mg	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	113% 17mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	238% 2.14mg	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	401% 32mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	132% 3.04mg	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	111% 780mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	379% 5680mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	51% 1886g	3700g per day for Men 19-50 years

Asparagus VS Canned Asparagus With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Asparagus or Canned Asparagus with Liquids and Salt?

Lets compare vitamin content per 300 calories of Asparagus vs Canned Asparagus with Liquids and Salt:

• 300 calories of Asparagus have 2 times more Vitamin B1 and 1.7 times more Vitamin B5 than Canned Asparagus with Liquids and Salt.
• While 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 3.9 times more Vitamin C and 1.4 times more Vitamin E than Raw Asparagus.
• Both Asparagus and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Asparagus vs Canned Asparagus with Liquids and Salt:

• 300 calories of Asparagus have 1.3 times more Copper and 2.7 times more Iron than Canned Asparagus with Liquids and Salt.
• While 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 1.3 times more Manganese, 189.3 times more Sodium and 1.3 times more Water than Raw Asparagus.
• Both Asparagus and Canned Asparagus with Liquids and Salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Asparagus have 1.9 times more Omega 3 and 1.6 times more Fiber than Canned Asparagus with Liquids and Salt.
• While 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 2.7 times more Omega 6 than Raw Asparagus.
• Both Asparagus and Canned Asparagus with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Asparagus provide inadequate amounts of Omega 6
• 300 calories of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3