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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.46% 0.25g	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	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	3.73% 1.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.5% 0.15mg	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	10.6% 0.85mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	8.63% 0.2mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Cooked Frozen Asparagus per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus with Liquids and Salt versus 5 oz of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 4.9 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Asparagus provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 94.7 times more Sodium than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Phosphorus and 2.4 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Asparagus contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per five ounces.
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Asparagus contain 1.6 times more Fiber and 1.6 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 Frozen Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in five ounces.