Comparing Nutrients in 500 calories Cooked Asparagus VS Cooked Frozen Asparagus

Weight per 500 calories

• Cooked Asparagus: 2273g
• Cooked Frozen Asparagus: 2778g

Cooked Asparagus have 1.2 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.

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	72% 93g	41% 53.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	117% 44.4g	38g per day for Men 19-50 years
Protein	97% 54.5g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	126% 1136μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	52.3% 523mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	324% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	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	259% 20.7mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	175% 1227mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	57% 2105g	70.6% 2614g	3700g per day for Men 19-50 years

Cooked Asparagus VS Cooked Frozen Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Cooked Frozen Asparagus?

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

• 500 calories of Cooked Asparagus have 2 times more Vitamin B1 and 3.2 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 500 kcal of Boiled and Drained Frozen Asparagus contain 3.9 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 500 calories.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Asparagus have 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Selenium and 3.8 times more Sodium than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus have 2.4 times more Omega 3, 1.8 times more Carbohydrate and 3.3 times more Sugars than Cooked Frozen Asparagus.
• While 500 kcal of Boiled and Drained Frozen Asparagus contain 2.3 times more Fat, 2.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus offer comparable quantities of Energy and Fiber per 500 calories.