Comparing Nutrients in 500 calories Cooked Frozen Asparagus VS Canned Asparagus

Weight per 500 calories

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

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 or Canned Asparagus?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Cooked Frozen Asparagus VS Canned Asparagus Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Cooked Frozen Asparagus have 1.2 times more Phosphorus and 2.4 times more Selenium than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 3.1 times more Iron and 90.6 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Canned Asparagus contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Asparagus have 1.5 times more Protein than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 1.5 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 3, 1.5 times more Omega 6 and 3.1 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Canned Asparagus offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.