Comparing Nutrients in 100 grams Canned Asparagus VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.46g	3% 3.88g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	2.6% 1.88g	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	1.38% 1g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.82% 2.14g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	7% 0.091mg	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	24% 96μg	13% 52μg	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	20.4% 18.4mg	6.22% 5.6mg	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	8.13% 1.22mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	21% 0.19mg	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	23% 1.83mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	6.87% 0.16mg	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	6.14% 43mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Asparagus per 100 g

Compare the macro and micronutrient content in 100 g of Canned Asparagus versus 100 g of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Asparagus vs Asparagus:

• 100 grams of Canned Asparagus have 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Asparagus.
• While 100 g of Raw Asparagus contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus provide similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 100 grams.
• Both Canned Asparagus Solids as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Asparagus vs Asparagus:

• 100 grams of Canned Asparagus have 143.5 times more Sodium than Asparagus.
• While 100 g of Raw Asparagus contain 1.5 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.4 times more Selenium and 1.4 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus contain similar levels of Iron, Manganese, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Asparagus contain 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus and Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.