Comparing Nutrients in 7 ounces Cooked Arrowhead with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Arrowhead with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	NA	5.22% 2g	38g per day for Men 19-50 years
Protein	16% 8.9g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	15% 0.19mg	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	4.47% 18μg	42% 169μg	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	0.66% 0.6mg	36.4% 32.7mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64.5% 77.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	23.6% 0.21mg	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	30% 2.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	13% 0.3mg	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	56% 391mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	51.4% 1748mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.13% 153g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Canned Asparagus with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Arrowhead with Salt versus 7 oz of Canned Asparagus with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Arrowhead with Salt vs Canned Asparagus with Liquids:

• 7 ounces of Cooked Arrowhead with Salt have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain more Vitamin A, 1.5 times more Vitamin B2, 9.4 times more Vitamin B9 and 55 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• 7 ounces of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Arrowhead with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Arrowhead with Salt vs Canned Asparagus with Liquids:

• 7 ounces of Cooked Arrowhead with Salt have 1.3 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 5.2 times more Phosphorus, 5.1 times more Potassium and 9.8 times more Sodium than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 2.7 times more Selenium and 2.1 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Canned Asparagus with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Arrowhead with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Arrowhead with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Arrowhead with Salt have 5.2 times more Energy, 6.5 times more Carbohydrate and 2.5 times more Protein than Canned Asparagus with Liquids.
• 7 ounces of Canned Asparagus with Liquids provide inadequate amounts of Energy and Carbohydrate