Comparing Nutrients in 7 ounces Canned Asparagus VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.76% 4.9g	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	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	8.36% 3.18g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	47.6% 191μg	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	40.6% 36.5mg	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	16% 2.42mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	45.4% 3.63mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	12% 85.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.06% 187g	3700g per day for Men 19-50 years

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

Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of vitamins per 7 oz
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 7 oz.
• Both Canned Asparagus Solids as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Asparagus Solids have 3.1 times more Iron than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Asparagus Solids have 3.4 times more Omega 6 and 1.6 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Canned Asparagus Solids and Liquids with Salt have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Canned Asparagus Solids as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.