Comparing Nutrients in 5 ounces Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	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	4.23% 5.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0.11g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	6% 54μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	18.4% 73.7μg	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	8.8% 7.94mg	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	10.7% 1.6mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	38% 3.03mg	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	9.74% 0.22mg	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	10.5% 73.7mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.2 times more Vitamin B5 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 5 oz.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Asparagus vs Cooked Asparagus:

• Raw Asparagus have 2.4 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Selenium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Asparagus have 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.9 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.