Comparing Nutrients in 100 grams Canned Asparagus with Liquids and Salt VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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% 2.48g	3% 3.88g	130g per day for Men 19-50 years
Sugars	NA	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	2.63% 1g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	NA	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	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	21.3% 85μg	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	18.3% 16.5mg	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	7.73% 1.16mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	7.5% 0.6mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	6.6% 0.15mg	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	5.43% 38mg	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	2.9% 1.6μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Asparagus per 100 g

Compare the macro and micronutrient content in 100 g of Canned Asparagus with Liquids and Salt 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 with Liquids and Salt vs Asparagus:

• 100 grams of Canned Asparagus with Liquids and Salt have 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Asparagus.
• While 100 g of Raw Asparagus contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 100 grams.
• Both Canned Asparagus Solids and Liquids with Salt 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 with Liquids and Salt vs Asparagus:

• 100 grams of Canned Asparagus with Liquids and Salt have 142 times more Sodium than Asparagus.
• While 100 g of Raw Asparagus contain 1.6 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus contain similar levels of Manganese, Potassium, Zinc and Water per 100 grams.
• 100 grams of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Asparagus contain 1.6 times more Carbohydrate and 2.1 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.