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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.89% 0.15g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	NA	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	15.3% 2.3mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13.3% 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	10.8% 75.4mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Asparagus with Liquids and Salt have 1.2 times more Vitamin B6 and 2.1 times more Vitamin C than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Asparagus with Liquids and Salt have 20.3 times more Sodium than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.3 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Asparagus contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Asparagus contain 1.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 7 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.