Comparing Nutrients in 5 ounces Canned Asparagus with Liquids and Salt VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	NA	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	8.6% 0.11mg	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	30% 120μg	53% 211μg	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	26% 23.4mg	12% 11mg	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	11% 1.64mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	10.6% 0.85mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	9.5% 0.22mg	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	7.7% 54mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Asparagus with Liquids and Salt vs Cooked Asparagus:

• Canned Asparagus Solids and Liquids with Salt have 1.2 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Asparagus with Liquids and Salt vs Cooked Asparagus:

• Canned Asparagus Solids and Liquids with Salt have 20.3 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.3 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt and Boiled and Drained Asparagus have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Asparagus contain 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.