Comparing Nutrients in 100 grams Frozen Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.45% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	1.1% 0.79g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	5% 1.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	6.08% 0.079mg	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	47.8% 191μg	37.3% 149μg	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	35.3% 32mg	8.56% 7.7mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	9.13% 0.73mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	6.7% 0.15mg	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	9.14% 64mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.44% 253mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Asparagus per 100 g

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

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

• 100 grams of Frozen Asparagus have 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Asparagus.
• While 100 g of Boiled and Drained Asparagus contain 1.3 times more Vitamin B1 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Asparagus have 1.3 times more Manganese than Cooked Asparagus.
• While 100 g of Boiled and Drained Asparagus contain 3.6 times more Selenium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Asparagus contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

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