Comparing Nutrients in 100 grams Cooked Asparagus VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	1.48% 1.92g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	0.44% 0.32g	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	1.1% 0.79g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.54% 0.02mg	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	37.3% 149μg	33.8% 135μg	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	8.56% 7.7mg	27% 24.4mg	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	10% 1.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.4% 0.91mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	6.1% 0.14mg	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	7.7% 54mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Cooked Frozen Asparagus per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Asparagus vs Cooked Frozen Asparagus:

• 100 grams of Cooked Asparagus have 1.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Frozen Asparagus.
• While 100 g of Boiled and Drained Frozen Asparagus contain 3.2 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Asparagus vs Cooked Frozen Asparagus:

• 100 grams of Cooked Asparagus have 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus contain similar levels of Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Asparagus have 2.1 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Asparagus.
• Both Cooked Asparagus and Cooked Frozen Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.