Comparing Nutrients in 7 ounces Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.04% 0.35g	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	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	0.88% 0.64g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	23% 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	53% 4.25mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	12% 0.28mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5% 185g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Asparagus per 7 oz

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

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

• 7 ounces of Asparagus have 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 2.6 times more Vitamin B9, 4.4 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Cooked Frozen Asparagus:

• 7 ounces of Asparagus have 1.3 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Zinc than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 1.7 times more Selenium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asparagus have 2 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Fiber than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Protein than Raw Asparagus.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Raw Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.