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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.19% 0.062g	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	0.33% 0.057g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.23% 5.5g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6% 54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	18.4% 73.7μg	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	8.8% 7.94mg	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	10.7% 1.6mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	38% 3.03mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	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	10.5% 73.7mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.6% 134g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Asparagus have 1.6 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 142 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Asparagus have 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Raw Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.