Comparing Nutrients in 7 ounces Cooked Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	6.27% 8.16g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	11% 99μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	20% 2.98mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.5μg	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	22.6% 1.8mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	15.3% 107mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.05% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked 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 Cooked Asparagus vs Cooked Frozen Asparagus:

• 7 ounces of Cooked Asparagus have 1.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled and Drained Asparagus 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 Cooked Asparagus vs Cooked Frozen Asparagus:

• 7 ounces of Cooked Asparagus have 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Asparagus have 2.1 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.