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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	NA	NA	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	9.92% 3.77g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	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	95% 379μg	42% 169μg	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	70% 63mg	36.4% 32.7mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	23.6% 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	18% 1.45mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	13% 0.3mg	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	18% 127mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.92% 182g	5.06% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Asparagus have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Asparagus with Liquids and Salt.
• Both Frozen Asparagus and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B6 per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Asparagus have 1.7 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Canned Asparagus with Liquids and Salt.
• While 7 oz of Canned Asparagus Solids and Liquids with Salt contain 35.5 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Asparagus with Liquids and Salt contain similar levels of Selenium 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 ounces of Frozen Asparagus have 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Canned Asparagus with Liquids and Salt.
• 7 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Frozen Asparagus, Unprepared as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.