Comparing Nutrients in 5 ounces Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	1.46% 0.25g	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	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	0.63% 0.45g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	6% 54μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16.5% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	8.63% 0.2mg	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	9.92% 69.5mg	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	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Asparagus per 5 oz

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

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

• 5 ounces of Asparagus have 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 2.6 times more Vitamin B9, 4.4 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Asparagus have 1.3 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Zinc than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.7 times more Selenium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Asparagus have 2 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Fiber than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Protein than Raw Asparagus.
• 5 ounces of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.