Comparing Nutrients in 7 ounces Asparagus VS Cooked Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.92% 7.7g	24.6% 32g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31.4% 0.41mg	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	25.8% 103μg	4.47% 18μg	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	12.3% 11mg	0.66% 0.6mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	29.8% 0.27mg	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	53% 4.25mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	24.6% 0.57mg	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	14.7% 103mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	51.4% 1748mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5% 185g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Arrowhead per 7 oz

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

Lets compare vitamin content per 7 ounces of Asparagus vs Cooked Arrowhead:

• 7 ounces of Asparagus have more Vitamin A, 2.4 times more Vitamin B2, 5.8 times more Vitamin B9 and 18.7 times more Vitamin C than Cooked Arrowhead.
• While 7 oz of Boiled and Drained Arrowhead contain 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Asparagus.
• Both Asparagus and Cooked Arrowhead provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Asparagus as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Cooked Arrowhead:

• 7 ounces of Asparagus have 3.4 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.8 times more Selenium, 2.5 times more Zinc and 1.2 times more Water than Cooked Arrowhead.
• While 7 oz of Boiled and Drained Arrowhead contain 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 4.4 times more Potassium than Raw Asparagus.
• 7 ounces of Cooked Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Arrowhead contain 3.9 times more Energy, 4.2 times more Carbohydrate and 2 times more Protein than Raw Asparagus.
• 7 ounces of Asparagus provide inadequate amounts of Energy