Comparing Nutrients in 7 ounces Frozen Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	6.26% 8.14g	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	9.92% 3.77g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	95% 379μg	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	70% 63mg	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	NA	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

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	18% 1.45mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	18% 127mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Asparagus per 7 oz

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

• 7 ounces of Frozen Asparagus have 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 1.3 times more Vitamin B1 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Frozen Asparagus, Unprepared 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 Frozen Asparagus vs Cooked Asparagus:

• 7 ounces of Frozen Asparagus have 1.3 times more Manganese than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 3.6 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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