Comparing Nutrients in 500 calories Frozen Asparagus VS Cooked Frozen Asparagus

Weight per 500 calories

• Frozen Asparagus: 2083g
• Cooked Frozen Asparagus: 2778g

Frozen Asparagus have 1.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	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	6.5% 0.1g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	65.7% 85.4g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	104% 39.6g	117% 44.4g	38g per day for Men 19-50 years
Protein	120% 67.3g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	109% 979μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	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	995% 3979μg	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	736% 663mg	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	NA	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	52% 521mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	324% 2.9mg	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	190% 15.2mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	190% 1333mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	70.6% 2614g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B1 and 4.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Asparagus, Unprepared have 2 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.1 times more Selenium and 1.4 times more Water than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.4 times more Fat, 2.5 times more Saturated Fat, 2.7 times more Omega 3 and 2.4 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.