Comparing Nutrients in 100 calories Cooked AsparagusVS Canned Asparagus with Liquids and Salt

Weight per 100 calories

Cooked Asparagus

455g

Canned Asparagus with Liquids and Salt

667g

Cooked Asparagus have 1.5 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has very low energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Canned Asparagus with Liquids and Salt

38%

53%

100 kcal ▼

Macro Nutrients

Cooked Asparagusvs Canned Asparagus with Liquids and 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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1.03%1g

Fat

1.24%1.2g

1 gvs1.2 g

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

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0.68%0.22g

Saturated Fat

0.92%0.29g

0.22 gvs0.29 g

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

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8.24%0.13g

Omega 3

1.67%0.027g

0.13 gvs0.027 g

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

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2.03%0.35g

Omega 6

3.14%0.53g

0.35 gvs0.53 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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14.4%18.7g

Carbohydrate

12.7%16.5g

18.7 gvs16.5 g

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

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8.15%5.9g

Sugars

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

5.9 gvsNA g

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

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4.95%3.6g

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]

3.6 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%0.36g

Sucrose

0.36 gvsNA g

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

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24%9.1g

Fiber

17.5%6.67g

9.1 gvs6.67 g

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

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19.5%11g

Protein

21.4%12g

11 gvs12 g

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

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Vitamins

Cooked Asparagusvs Canned Asparagus with Liquids and Salt

25.3%227μg

Vitamin A

RAE, retinol activity equivalents

227 μgvsNA μg

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

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61.4%0.74mg

Vitamin B1

30%0.36mg

Thiamine

0.74 mgvs0.36 mg

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

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48.6%0.63mg

Vitamin B2

45.6%0.59mg

Riboflavin

0.63 mgvs0.59 mg

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

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30.8%4.93mg

Vitamin B3

35.5%5.67mg

Niacin, nicotinic acid, niacinamide

4.93 mgvs5.67 mg

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

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20.5%1.02mg

Vitamin B5

16.5%0.83mg

Pantothenic acid

1.02 mgvs0.83 mg

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

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27.6%0.36mg

Vitamin B6

50.3%0.65mg

Pyridoxine

0.36 mgvs0.65 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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169%677μg

Vitamin B9

142%567μg

Folates and Folic Acid

677 μgvs567 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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39%35mg

Vitamin C

122%110mg

Ascorbic acid

35 mgvs110 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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45.5%6.8mg

Vitamin E

51.6%7.73mg

Tocopherols and Tocotrienols

6.8 mgvs7.73 mg

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

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192%230μg

Vitamin K

Phytomenadione or phylloquinone

230 μgvsNA μg

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

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Minerals

Cooked Asparagusvs Canned Asparagus with Liquids and Salt

10.5%105mg

Calcium

10%100mg

105 mgvs100 mg

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

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83.3%0.75mg

Copper

79.3%0.71mg

0.75 mgvs0.71 mg

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

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2.5%100μg

Fluoride

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

100 μgvsNA μg

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

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51.7%4.14mg

Iron

50%4mg

4.14 mgvs4 mg

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

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15%63.6mg

Magnesium

14.3%60mg

63.6 mgvs60 mg

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

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30.4%0.7mg

Manganese

44%1mg

0.7 mgvs1 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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35%245mg

Phosphorus

36%253mg

245 mgvs253 mg

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

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30%1018mg

Potassium

33.7%1147mg

1018 mgvs1147 mg

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

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50.4%27.7μg

Selenium

19.4%10.7μg

27.7 μgvs10.7 μg

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

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4.24%63.6mg

Sodium

126%1893mg

63.6 mgvs1893 mg

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

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24.8%2.73mg

Zinc

28.5%3.13mg

2.73 mgvs3.13 mg

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

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11.4%421g

Water

17%629g

421 gvs629 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 Cooked Asparagus vs Canned Asparagus with Liquids and Salt:

Boiled and Drained Asparagus have 2 times more Vitamin B1 and 1.2 times more Vitamin B5 than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 1.8 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Asparagus have 2.6 times more Selenium than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Manganese, 29.8 times more Sodium and 1.5 times more Water than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Asparagus have 4.9 times more Omega 3 and 1.4 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 1.5 times more Omega 6 than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked AsparagusVS Canned AsparagusCanned Asparagus with Liquids and SaltVS Canned Asparagus

Compare Foods

Comparing Nutrients in 100 calories Cooked AsparagusVS Canned Asparagus with Liquids and Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: