Comparing Nutrients in 5 ounces Frozen Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	4.47% 5.8g	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	7.1% 2.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	67.7% 271μg	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	50% 45mg	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	NA	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

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	13% 1.03mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	13% 91mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Asparagus per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Asparagus vs Cooked Asparagus:

• 5 ounces of Frozen Asparagus have 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Asparagus.
• While 5 oz of Boiled and Drained Asparagus contain 1.3 times more Vitamin B1 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Asparagus vs Cooked Asparagus:

• 5 ounces of Frozen Asparagus have 1.3 times more Manganese than Cooked Asparagus.
• While 5 oz of Boiled and Drained Asparagus contain 3.6 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Asparagus have 1.3 times more Protein than Cooked Asparagus.
• Both Frozen Asparagus and Cooked Asparagus offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.