Comparing Nutrients in 1 kilogram Canned AsparagusVS Frozen Asparagus

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Frozen Asparagus

41%

52%

1 kg ▼

Macro Nutrients

Canned Asparagusvs Frozen Asparagus

6.55%190kcal

Energy

8.28%240kcal

190 kcalvs240 kcal

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

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6.7%6.5g

Fat

2.37%2.3g

6.5 gvs2.3 g

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

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4.6%1.47g

Saturated Fat

1.63%0.52g

1.47 gvs0.52 g

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

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9.38%0.15g

Omega 3

3.13%0.05g

0.15 gvs0.05 g

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

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16%2.7g

Omega 6

5.65%0.96g

2.7 gvs0.96 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

31.5%41g

24.6 gvs41 g

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

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14.6%10.6g

Sugars

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

10.6 gvsNA 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

50%19g

16 gvs19 g

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

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38.2%21.4g

Protein

57.7%32.3g

21.4 gvs32.3 g

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

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Vitamins

Canned Asparagusvs Frozen Asparagus

45.6%410μg

Vitamin A

52.2%470μg

RAE, retinol activity equivalents

410 μgvs470 μg

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

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51%0.61mg

Vitamin B1

101%1.2mg

Thiamine

0.61 mgvs1.2 mg

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

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77%1mg

Vitamin B2

101%1.3mg

Riboflavin

1 mgvs1.3 mg

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

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59.6%9.54mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

9.54 mgvs12 mg

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

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27.8%1.4mg

Vitamin B5

36.8%1.84mg

Pantothenic acid

1.4 mgvs1.84 mg

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

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84.6%1.1mg

Vitamin B6

85.4%1.1mg

Pyridoxine

1.1 mgvs1.1 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

478%1910μg

Folates and Folic Acid

960 μgvs1910 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

353%318mg

Ascorbic acid

184 mgvs318 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

Tocopherols and Tocotrienols

12 mgvsNA mg

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

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344%413μg

Vitamin K

Phytomenadione or phylloquinone

413 μgvsNA μg

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

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Minerals

Canned Asparagusvs Frozen Asparagus

16%160mg

Calcium

25%250mg

160 mgvs250 mg

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

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107%0.96mg

Copper

152%1.37mg

0.96 mgvs1.37 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

91%7.3mg

18.3 mgvs7.3 mg

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

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24%100mg

Magnesium

33.3%140mg

100 mgvs140 mg

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

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74%1.7mg

Manganese

88.3%2.03mg

1.7 mgvs2.03 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

91%640mg

430 mgvs640 mg

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

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50.6%1720mg

Potassium

74.4%2530mg

1720 mgvs2530 mg

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

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31%17μg

Selenium

31%17μg

17 μgvs17 μg

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

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191%2870mg

Sodium

5.33%80mg

2870 mgvs80 mg

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

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36.4%4mg

Zinc

53.6%5.9mg

4 mgvs5.9 mg

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

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25.4%940g

Water

25%918g

940 gvs918 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 Frozen Asparagus:

Frozen Asparagus, Unprepared contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Asparagus Solids.
Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Vitamin A and Vitamin B6 per 1 kg.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Canned Asparagus Solids have 2.5 times more Iron and 35.9 times more Sodium than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Asparagus Solids.
Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Asparagus Solids have 2.8 times more Omega 6 than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 1.7 times more Carbohydrate and 1.5 times more Protein than Canned Asparagus Solids.
Both Canned Asparagus Solids and Frozen Asparagus, Unprepared have similar amounts of Fiber per 1 kg.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned AsparagusVS Cooked Frozen AsparagusFrozen AsparagusVS Cooked Frozen Asparagus

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Comparing Nutrients in 1 kilogram Canned AsparagusVS Frozen Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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