Comparing Nutrients in 100 calories Frozen Asparagus VS Cooked Frozen Asparagus

Weight per 100 calories

• Frozen Asparagus: 417g
• Cooked Frozen Asparagus: 556g

Frozen Asparagus have 1.3 times more energy per 100g than Cooked Frozen Asparagus. It has very low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	2.45% 1.78g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.9g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	24% 13.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	8.55% 0.11mg	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	199% 796μg	188% 750μg	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	147% 133mg	151% 136mg	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	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 444μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	10.4% 104mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	65% 0.58mg	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	38% 3.04mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	34% 0.78mg	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	38% 267mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	28% 956mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	10.3% 383g	14% 523g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.4 times more Vitamin B1 and 4.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Asparagus, Unprepared have 2 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.1 times more Selenium and 1.4 times more Water than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 1.6 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.4 times more Fat, 2.5 times more Saturated Fat, 2.7 times more Omega 3 and 2.4 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled and Drained Frozen Asparagus have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.