Comparing Nutrients in 1 kilogram Canned AsparagusVS Cooked Frozen Asparagus

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Cooked Frozen Asparagus

51%

16%

33%

1 kg ▼

Macro Nutrients

Canned Asparagusvs Cooked Frozen Asparagus

6.55%190kcal

Energy

6.2%180kcal

190 kcalvs180 kcal

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

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6.7%6.5g

Fat

4.33%4.2g

6.5 gvs4.2 g

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

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4.6%1.47g

Saturated Fat

3%0.96g

1.47 gvs0.96 g

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

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9.38%0.15g

Omega 3

6.25%0.1g

0.15 gvs0.1 g

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

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16%2.7g

Omega 6

10.3%1.75g

2.7 gvs1.75 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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19%24.6g

Carbohydrate

14.8%19g

24.6 gvs19 g

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

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14.6%10.6g

Sugars

4.4%3.2g

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

10.6 gvs3.2 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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42%16g

Fiber

42%16g

16 gvs16 g

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

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38.2%21.4g

Protein

52.7%29.5g

21.4 gvs29.5 g

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

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Vitamins

Canned Asparagusvs Cooked Frozen Asparagus

45.6%410μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

410 μgvs400 μg

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

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51%0.61mg

Vitamin B1

54%0.65mg

Thiamine

0.61 mgvs0.65 mg

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

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77%1mg

Vitamin B2

79.2%1.03mg

Riboflavin

1 mgvs1.03 mg

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

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59.6%9.54mg

Vitamin B3

65%10.4mg

Niacin, nicotinic acid, niacinamide

9.54 mgvs10.4 mg

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

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27.8%1.4mg

Vitamin B5

31.6%1.58mg

Pantothenic acid

1.4 mgvs1.58 mg

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

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84.6%1.1mg

Vitamin B6

15.4%0.2mg

Pyridoxine

1.1 mgvs0.2 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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240%960μg

Vitamin B9

338%1350μg

Folates and Folic Acid

960 μgvs1350 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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204%184mg

Vitamin C

271%244mg

Ascorbic acid

184 mgvs244 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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81.3%12mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

12 mgvs12 mg

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

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344%413μg

Vitamin K

667%800μg

Phytomenadione or phylloquinone

413 μgvs800 μg

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

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Minerals

Canned Asparagusvs Cooked Frozen Asparagus

16%160mg

Calcium

18%180mg

160 mgvs180 mg

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

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107%0.96mg

Copper

117%1.05mg

0.96 mgvs1.05 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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229%18.3mg

Iron

70%5.6mg

18.3 mgvs5.6 mg

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

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24%100mg

Magnesium

24%100mg

100 mgvs100 mg

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

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74%1.7mg

Manganese

61%1.4mg

1.7 mgvs1.4 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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61.4%430mg

Phosphorus

70%490mg

430 mgvs490 mg

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

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50.6%1720mg

Potassium

50.6%1720mg

1720 mgvs1720 mg

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

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31%17μg

Selenium

71%39μg

17 μgvs39 μg

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

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191%2870mg

Sodium

2%30mg

2870 mgvs30 mg

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

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36.4%4mg

Zinc

37.3%4.1mg

4 mgvs4.1 mg

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

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25.4%940g

Water

25.4%941g

940 gvs941 g

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

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Lets compare vitamin content per 1 kilogram of Canned Asparagus vs Cooked Frozen Asparagus:

Canned Asparagus Solids have 5.5 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.9 times more Vitamin K than Canned Asparagus Solids.
Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 1 kg.
Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Asparagus vs Cooked Frozen Asparagus:

Canned Asparagus Solids have 3.3 times more Iron, 1.2 times more Manganese and 95.7 times more Sodium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 2.3 times more Selenium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Asparagus Solids have 1.5 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.4 times more Protein than Canned Asparagus Solids.
Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Fiber per 1 kg.
Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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Comparing Nutrients in 1 kilogram Canned AsparagusVS Cooked Frozen Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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