Comparing Nutrients in 100 grams Cooked Frozen Asparagus VS Asparagus

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	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	1.48% 1.92g	3% 3.88g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	5.27% 2.95g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	33.8% 135μg	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	27% 24.4mg	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% 1.2mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Asparagus	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11.7% 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% 0.56mg	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	6.1% 0.14mg	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	7% 49mg	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	7.1% 3.9μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	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: Cooked Frozen Asparagus VS Asparagus per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen 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 Cooked Frozen Asparagus vs Asparagus:

• 100 grams of Cooked Frozen Asparagus have 2.6 times more Vitamin B9, 4.4 times more Vitamin C and 1.9 times more Vitamin K than Asparagus.
• While 100 g of Raw Asparagus contain 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 Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Asparagus provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled and Drained Frozen Asparagus as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Asparagus have 1.7 times more Selenium than Asparagus.
• While 100 g of Raw Asparagus contain 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 Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Asparagus contain similar levels of Manganese, Phosphorus, Potassium 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 Frozen Asparagus have 1.3 times more Protein than Asparagus.
• While 100 g of Raw Asparagus contain 2 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Fiber than Boiled and Drained Frozen Asparagus.
• 100 grams of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Asparagus as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.