Comparing Nutrients in 100 calories Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with Salt

Weight per 100 calories

Canned Asparagus with Liquids

667g

Cooked Frozen Asparagus with Salt

556g

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

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

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Cooked Frozen Asparagus with Salt

51%

16%

33%

100 kcal ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g

Fat

2.4%2.33g

1.2 gvs2.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.85%0.27g

Saturated Fat

1.67%0.53g

0.27 gvs0.53 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.67%0.027g

Omega 3

3.47%0.056g

0.027 gvs0.056 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.94%0.5g

Omega 6

5.7%0.97g

0.5 gvs0.97 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.7%16.5g

Carbohydrate

8.2%10.7g

16.5 gvs10.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.2%6.67g

Sugars

2.45%1.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.67 gvs1.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.5%6.67g

Fiber

23.4%8.9g

6.67 gvs8.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g

Protein

29.3%16.4g

12 gvs16.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

29%260μg

Vitamin A

24.7%222μg

RAE, retinol activity equivalents

260 μgvs222 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

30%0.36mg

Thiamine

0.36 mgvs0.36 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.6%0.59mg

Vitamin B2

44%0.57mg

Riboflavin

0.59 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.5%5.67mg

Vitamin B3

36%5.77mg

Niacin, nicotinic acid, niacinamide

5.67 mgvs5.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.5%0.83mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

0.83 mgvs0.88 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.3%0.65mg

Vitamin B6

8.55%0.11mg

Pyridoxine

0.65 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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142%567μg

Vitamin B9

188%750μg

Folates and Folic Acid

567 μgvs750 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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122%110mg

Vitamin C

151%136mg

Ascorbic acid

110 mgvs136 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13%1.93mg

Vitamin E

44.4%6.67mg

Tocopherols and Tocotrienols

1.93 mgvs6.67 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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217%260μg

Vitamin K

370%444μg

Phytomenadione or phylloquinone

260 μgvs444 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

10%100mg

Calcium

10%100mg

100 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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79.3%0.71mg

Copper

65%0.58mg

0.71 mgvs0.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50%4mg

Iron

39%3.1mg

4 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

13.2%55.6mg

60 mgvs55.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

34%0.78mg

1 mgvs0.78 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36%253mg

Phosphorus

39%272mg

253 mgvs272 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.7%1147mg

Potassium

28%956mg

1147 mgvs956 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.4%10.7μg

Selenium

39.4%21.7μg

10.7 μgvs21.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.6%173mg

Sodium

89%1333mg

173 mgvs1333 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.5%3.13mg

Zinc

20.7%2.28mg

3.13 mgvs2.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17%629g

Water

14%523g

629 gvs523 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Canned Asparagus Solids and Liquids have 5.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 1.7 times more Vitamin K than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 100 kcal.
Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Canned Asparagus Solids and Liquids have 1.2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.2 times more Potassium, 1.4 times more Zinc and 1.2 times more Water than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 2 times more Selenium and 7.7 times more Sodium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Calcium, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Asparagus Solids and Liquids have 1.6 times more Carbohydrate and 3.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 1.9 times more Fat, 2 times more Saturated Fat, 2.1 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Energy per 100 kcal.
Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with SaltCooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Compare Foods

Comparing Nutrients in 100 calories Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: