Comparing Nutrients in 500 calories Asparagus VS Cooked Arrowhead

Weight per 500 calories

• Asparagus: 2500g
• Cooked Arrowhead: 641g

Boiled and Drained Arrowhead has 3.9 times more energy per unit of mass than Raw Asparagus, which is average in comparison to other foods. Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	79.6% 103g	130g per day for Men 19-50 years
Sugars	65% 47g	NA	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	34.5% 25g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	NA	38g per day for Men 19-50 years
Protein	98% 55g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	106% 950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	102% 1.32mg	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	325% 1300μg	14.4% 57.7μg	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	156% 140mg	2.14% 1.92mg	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	188% 28.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	60% 600mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	96% 0.87mg	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	669% 53.5mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	79.4% 1.83mg	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	186% 1300mg	180% 1263mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	166% 5647mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	63% 2331g	13.4% 494g	3700g per day for Men 19-50 years

Asparagus VS Cooked Arrowhead Nutrients Per 500 Kcal

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

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

• 500 calories of Asparagus have more Vitamin A, 3.9 times more Vitamin B1, 9.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 22.5 times more Vitamin B9 and 72.8 times more Vitamin C than Cooked Arrowhead.
• 500 calories of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Asparagus as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Asparagus vs Cooked Arrowhead:

• 500 calories of Asparagus have 13.4 times more Calcium, 5.5 times more Copper, 6.9 times more Iron, 2.2 times more Manganese, 15 times more Selenium, 9.6 times more Zinc and 4.7 times more Water than Cooked Arrowhead.
• Both Asparagus and Cooked Arrowhead contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Cooked Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Asparagus have 1.9 times more Protein than Cooked Arrowhead.
• Both Asparagus and Cooked Arrowhead offer comparable quantities of Energy and Carbohydrate per 500 calories.