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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	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	2.93% 3.8g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	8.36% 3.18g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	23% 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	14% 1.1mg	22.6% 1.8mg	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	12% 0.28mg	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	14% 97mg	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	14% 7.74μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.97% 184g	3700g per day for Men 19-50 years

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

• Boiled Frozen Asparagus, drained with Salt have 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 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 Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Asparagus with Salt contain 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 Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Manganese, Phosphorus, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Asparagus, drained with Salt have 2.3 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.9 times more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Fiber per 7 oz.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.