Comparing Nutrients in 100 grams Asparagus VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	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% 3.88g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	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	1.38% 1g	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	% 0.65g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.08g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	13% 52μg	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	6.22% 5.6mg	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	7.53% 1.13mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Asparagus	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	26.8% 2.14mg	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	6.87% 0.16mg	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	7.43% 52mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.2 times more Vitamin B5 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 100 g.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Asparagus vs Cooked Asparagus:

• Raw Asparagus have 2.4 times more Iron than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Selenium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Asparagus have 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.9 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Asparagus have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Asparagus as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.