Comparing Nutrients in 7 ounces Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	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	0.47% 0.079g	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	5.92% 7.7g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	% 0.83g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 0.31mg	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	14.7% 103mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.97% 184g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.2 times more Vitamin B5 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 7 oz.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Asparagus vs Cooked Asparagus:

• Raw Asparagus have 2.4 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Selenium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Asparagus have 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.9 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.