Comparing Nutrients in 500 calories Cooked Frozen Asparagus with Salt VS Canned Asparagus with Liquids

Weight per 500 calories

• Cooked Frozen Asparagus with Salt: 2778g
• Canned Asparagus with Liquids: 3333g

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

Discover which food has more nutrients per 500 calories - Cooked Frozen Asparagus with Salt or Canned Asparagus with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	46% 33.3g	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	117% 44.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	146% 82g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	123% 1111μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.8% 4.4mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	251% 3.27mg	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	938% 3750μg	708% 2833μg	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	753% 678mg	611% 550mg	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	222% 33.3mg	64.4% 9.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1852% 2222μg	1083% 1300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	50% 500mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	396% 3.57mg	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	194% 15.6mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	220% 5.07mg	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	194% 1361mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	141% 4778mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	444% 6667mg	57.8% 867mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	70.6% 2614g	85% 3144g	3700g per day for Men 19-50 years

Cooked Frozen Asparagus With Salt VS Canned Asparagus With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Asparagus with Salt or Canned Asparagus with Liquids?

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

• 500 calories of Cooked Frozen Asparagus with Salt have 1.3 times more Vitamin B9, 1.2 times more Vitamin C, 3.4 times more Vitamin E and 1.7 times more Vitamin K than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 5.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 500 calories.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Asparagus with Salt have 2 times more Selenium and 7.7 times more Sodium than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 1.3 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Asparagus with Salt have 1.9 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 1.6 times more Carbohydrate and 3.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Asparagus with Liquids provide inadequate amounts of Omega 3