Comparing Nutrients in 500 calories Asparagus VS Cooked Frozen Asparagus

Weight per 500 calories

• Asparagus: 2500g
• Cooked Frozen Asparagus: 2778g

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 Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	74.6% 97g	41% 53.3g	130g per day for Men 19-50 years
Sugars	65% 47g	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	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	117% 44.4g	38g per day for Men 19-50 years
Protein	98% 55g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	106% 950μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	325% 1300μg	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	156% 140mg	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	188% 28.3mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	60% 600mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	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	669% 53.5mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	186% 1300mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	63% 2331g	70.6% 2614g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5 and 4.1 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.9 times more Vitamin B9, 4.8 times more Vitamin C and 2.1 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 500 kcal.
• Both Raw Asparagus 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 Asparagus vs Cooked Frozen Asparagus:

• Raw Asparagus have 1.6 times more Copper, 3.4 times more Iron and 1.3 times more Magnesium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.9 times more Selenium and 1.7 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Asparagus have 1.8 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.9 times more Fat, 2.7 times more Saturated Fat, 4.9 times more Omega 6 and 1.5 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Frozen Asparagus have similar amounts of Energy, Omega 3 and Fiber per 500 kcal.
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.