Comparing Nutrients in 7 ounces Canned Asparagus VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.25% 0.079g	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	0.47% 0.079g	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	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11% 4.17g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	14% 0.18mg	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	25.8% 103μg	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	12.3% 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	16% 2.42mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	41.7% 0.38mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	13.6% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Asparagus per 7 oz

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

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

• 7 ounces of Canned Asparagus have 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Asparagus.
• While 7 oz of Raw Asparagus contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus provide similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per seven ounces.
• Both Canned Asparagus Solids as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Asparagus vs Asparagus:

• 7 ounces of Canned Asparagus have 143.5 times more Sodium than Asparagus.
• While 7 oz of Raw Asparagus contain 1.5 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.4 times more Selenium and 1.4 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus contain similar levels of Iron, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Asparagus contain 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.