Comparing Nutrients in 500 calories Canned Asparagus VS Cooked Frozen Asparagus

Weight per 500 calories

• Canned Asparagus: 2632g
• Cooked Frozen Asparagus: 2778g

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

Which food has more nutrients per 500 calories - Canned Asparagus or Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	38.5% 28g	12.3% 8.9g	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	111% 42g	117% 44.4g	38g per day for Men 19-50 years
Protein	101% 56.3g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	120% 1079μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	42.7% 0.56mg	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	632% 2526μg	938% 3750μg	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	538% 484mg	753% 678mg	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	214% 32mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	42% 421mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	324% 2.9mg	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	602% 48mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	62.7% 263mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	195% 4.47mg	169% 3.9mg	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	162% 1132mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	133% 4526mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	504% 7553mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	67% 2473g	70.6% 2614g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Asparagus vs Cooked Frozen Asparagus:

• Canned Asparagus Solids have 5.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.5 times more Vitamin B9, 1.4 times more Vitamin C and 2 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 500 kcal.
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Asparagus vs Cooked Frozen Asparagus:

• Canned Asparagus Solids have 3.1 times more Iron and 90.6 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.4 times more Selenium than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Asparagus Solids have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 3, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 3.1 times more Sugars than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.5 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.