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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Canned Asparagus with Liquids	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	3.8% 4.92g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	5.22% 2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	42% 169μg	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	36.4% 32.7mg	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	3.84% 0.58mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64.5% 77.4μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	15% 1.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	10.8% 75.4mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.05% 187g	3700g per day for Men 19-50 years

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

• Canned Asparagus Solids and Liquids have 4.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C, 4.1 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Frozen Asparagus, drained with Salt contain 1.3 times more Phosphorus, 2.4 times more Selenium and 9.2 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Asparagus Solids and Liquids have 1.3 times more Carbohydrate and 3.1 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 2.3 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.