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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	10% 1.73g	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	72% 93g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	117% 44.4g	120% 45.5g	38g per day for Men 19-50 years
Protein	146% 82g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	123% 1111μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.8% 4.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1852% 2222μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 498μg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	152% 3.5mg	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	175% 1227mg	700mg per day for Men 19-50 years
Potassium	141% 4778mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	444% 6667mg	364% 5455mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	70.6% 2614g	57% 2105g	3700g per day for Men 19-50 years

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

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

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

• Boiled Frozen Asparagus, drained with Salt have 1.2 times more Sodium and 1.2 times more Water than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Selenium than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Asparagus, drained with Salt have 2.3 times more Fat, 2.4 times more Saturated Fat, 2.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.4 times more Omega 3, 1.8 times more Carbohydrate and 3.3 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.