Comparing Nutrients in 7 ounces Frozen Asparagus VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Asparagus	35%	4%	61%

Macro Nutrients

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.47% 0.079g	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	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	NA	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.92% 182g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Asparagus per 7 oz

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

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

• 7 ounces of Frozen Asparagus have 1.2 times more Vitamin A, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 5.7 times more Vitamin C than Asparagus.
• While 7 oz of Raw Asparagus contain 1.5 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Asparagus provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Asparagus:

• 7 ounces of Frozen Asparagus have 1.3 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Asparagus.
• While 7 oz of Raw Asparagus contain 1.4 times more Copper, 2.9 times more Iron and 1.4 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Asparagus contain similar levels of Calcium, Magnesium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Asparagus have 1.5 times more Protein than Asparagus.
• Both Frozen Asparagus and Asparagus offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.