Comparing Nutrients in 7 ounces Canned Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	2.04% 0.35g	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	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.88% 0.64g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.42mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	23% 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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	12% 0.28mg	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	14% 97mg	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	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Frozen Asparagus per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Asparagus vs Cooked Frozen Asparagus:

• 7 ounces of Canned Asparagus have 5.5 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.9 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Asparagus vs Cooked Frozen Asparagus:

• 7 ounces of Canned Asparagus have 3.3 times more Iron, 1.2 times more Manganese and 95.7 times more Sodium than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 2.3 times more Selenium than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Asparagus contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Asparagus offer comparable quantities of Fiber per seven ounces.
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in seven ounces.