Comparing Nutrients in 100 calories Cooked Frozen Asparagus with Salt VS Cooked Asparagus with Salt

Weight per 100 calories

• Cooked Frozen Asparagus with Salt: 556g
• Cooked Asparagus with Salt: 455g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus with Salt or Cooked Asparagus with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	8.15% 5.9g	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	4.95% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	23.4% 8.9g	24% 9.1g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	25.3% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	30.8% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	27.6% 0.36mg	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	188% 750μg	169% 677μg	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	151% 136mg	39% 35mg	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	44.4% 6.67mg	45.5% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 444μg	192% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	39% 3.1mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15% 63.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	30.4% 0.7mg	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	39% 272mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	28% 956mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.7μg	50.4% 27.7μg	55μg per day for Men 19-50 years
Sodium	89% 1333mg	72.7% 1091mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	14% 523g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Asparagus with Salt vs Cooked Asparagus with Salt:

• Boiled Frozen Asparagus, drained with Salt have 3.9 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2 times more Vitamin B1 and 3.2 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 100 kcal.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Asparagus with Salt vs Cooked Asparagus with Salt:

• Boiled Frozen Asparagus, drained with Salt have 1.2 times more Sodium and 1.2 times more Water than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Selenium than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Asparagus, drained with Salt have 2.3 times more Fat, 2.4 times more Saturated Fat, 2.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Asparagus with Salt.
• While Boiled and Drained Asparagus with Salt contain 2.4 times more Omega 3, 1.8 times more Carbohydrate and 3.3 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Asparagus with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.