Comparing Nutrients in 500 calories Asparagus VS Cooked Asparagus

Weight per 500 calories

• Asparagus: 2500g
• 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 - Asparagus or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	74.6% 97g	72% 93g	130g per day for Men 19-50 years
Sugars	65% 47g	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	34.5% 25g	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	% 16.3g	% 9.55g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 1.8g	g per day for Men 19-50 years
Fiber	138% 52.5g	120% 45.5g	38g per day for Men 19-50 years
Protein	98% 55g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	106% 950μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	325% 1300μg	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	156% 140mg	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	188% 28.3mg	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	60% 600mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	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	669% 53.5mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	186% 1300mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	63% 2331g	57% 2105g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.6 times more Vitamin B9 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Asparagus 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 Asparagus vs Cooked Asparagus:

• Raw Asparagus have 1.3 times more Copper and 2.6 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.4 times more Selenium and 6.4 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Asparagus have 1.6 times more Sugars and 1.4 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.7 times more Fat, 2.6 times more Omega 3 and 1.7 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.