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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	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	2.1% 2.72g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.96% 1.4g	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	5.97% 2.27g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.48% 0.22mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	10.7% 0.14mg	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	48% 191μg	30% 120μg	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	38.4% 34.6mg	26% 23.4mg	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	11.3% 1.7mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	17% 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	9.92% 0.79mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	9.37% 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	9.92% 69.5mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Asparagus with Salt have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C, 4.1 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 4.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin A and Vitamin B2 per five ounces.
• 5 ounces of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 5 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Asparagus with Salt have 1.3 times more Phosphorus, 2.4 times more Selenium and 9.2 times more Sodium than Canned Asparagus with Liquids.
• Both Cooked Frozen Asparagus with Salt and Canned Asparagus with Liquids contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per five ounces.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Asparagus with Salt have 1.6 times more Fiber and 1.6 times more Protein than Canned Asparagus with Liquids.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in five ounces.