Comparing Nutrients in 500 calories Frozen Asparagus VS Cooked Asparagus

Weight per 500 calories

• Frozen Asparagus: 2083g
• Cooked Asparagus: 2273g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	65.7% 85.4g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	104% 39.6g	120% 45.5g	38g per day for Men 19-50 years
Protein	120% 67.3g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	109% 979μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	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	995% 3979μg	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	736% 663mg	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	NA	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	52% 521mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	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	190% 15.2mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	190% 1333mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	57% 2105g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.3 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Asparagus have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Asparagus, Unprepared have 1.2 times more Manganese than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.3 times more Copper, 1.4 times more Iron, 3.9 times more Selenium and 1.9 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Asparagus have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Asparagus, Unprepared have 1.2 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 6.3 times more Omega 3 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Asparagus have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.