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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.8% 0.14g	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	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	7.4% 66.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12% 0.16mg	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	67.7% 271μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21.6% 0.19mg	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	13% 1.03mg	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	12.5% 0.29mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.5% 130g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt and Frozen Asparagus, Unprepared have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared 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 Frozen Asparagus:

• Canned Asparagus Solids and Liquids with Salt have 35.5 times more Sodium than Frozen Asparagus, Unprepared.
• While Frozen Asparagus, Unprepared contain 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt and Frozen Asparagus, Unprepared have similar amounts of Iron, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Asparagus, Unprepared contain 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.