Comparing Nutrients in 1 kilogram Cooked AsparagusVS Canned Asparagus

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Canned Asparagus

35%

24%

41%

1 kg ▼

Macro Nutrients

Cooked Asparagusvs Canned Asparagus

7.6%220kcal

Energy

6.55%190kcal

220 kcalvs190 kcal

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

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2.27%2.2g

Fat

6.7%6.5g

2.2 gvs6.5 g

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

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1.5%0.48g

Saturated Fat

4.6%1.47g

0.48 gvs1.47 g

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

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18%0.29g

Omega 3

9.38%0.15g

0.29 gvs0.15 g

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

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4.47%0.76g

Omega 6

16%2.7g

0.76 gvs2.7 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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31.6%41g

Carbohydrate

19%24.6g

41 gvs24.6 g

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

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18%13g

Sugars

14.6%10.6g

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

13 gvs10.6 g

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

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11%7.9g

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]

7.9 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.8g

Sucrose

0.8 gvsNA g

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

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52.6%20g

Fiber

42%16g

20 gvs16 g

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

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43%24g

Protein

38.2%21.4g

24 gvs21.4 g

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

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Vitamins

Cooked Asparagusvs Canned Asparagus

55.6%500μg

Vitamin A

45.6%410μg

RAE, retinol activity equivalents

500 μgvs410 μg

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

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135%1.62mg

Vitamin B1

51%0.61mg

Thiamine

1.62 mgvs0.61 mg

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

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107%1.4mg

Vitamin B2

77%1mg

Riboflavin

1.4 mgvs1 mg

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

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67.8%11mg

Vitamin B3

59.6%9.54mg

Niacin, nicotinic acid, niacinamide

11 mgvs9.54 mg

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

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45%2.25mg

Vitamin B5

27.8%1.4mg

Pantothenic acid

2.25 mgvs1.4 mg

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

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60.8%0.79mg

Vitamin B6

84.6%1.1mg

Pyridoxine

0.79 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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373%1490μg

Vitamin B9

240%960μg

Folates and Folic Acid

1490 μgvs960 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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85.6%77mg

Vitamin C

204%184mg

Ascorbic acid

77 mgvs184 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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100%15mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

15 mgvs12 mg

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

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422%506μg

Vitamin K

344%413μg

Phytomenadione or phylloquinone

506 μgvs413 μg

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

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Minerals

Cooked Asparagusvs Canned Asparagus

23%230mg

Calcium

16%160mg

230 mgvs160 mg

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

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183%1.65mg

Copper

107%0.96mg

1.65 mgvs0.96 mg

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

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5.48%219μg

Fluoride

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

219 μgvsNA μg

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

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114%9.1mg

Iron

229%18.3mg

9.1 mgvs18.3 mg

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

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33.3%140mg

Magnesium

24%100mg

140 mgvs100 mg

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

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67%1.54mg

Manganese

74%1.7mg

1.54 mgvs1.7 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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77%540mg

Phosphorus

61.4%430mg

540 mgvs430 mg

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

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66%2240mg

Potassium

50.6%1720mg

2240 mgvs1720 mg

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

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111%61μg

Selenium

31%17μg

61 μgvs17 μg

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

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9.33%140mg

Sodium

191%2870mg

140 mgvs2870 mg

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

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54.5%6mg

Zinc

36.4%4mg

6 mgvs4 mg

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

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25%926g

Water

25.4%940g

926 gvs940 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 Cooked Asparagus vs Canned Asparagus:

Boiled and Drained Asparagus have 1.2 times more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Canned Asparagus Solids.
While Canned Asparagus Solids contain 1.4 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Vitamin B3 per 1 kg.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Boiled and Drained Asparagus have 1.4 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 1.5 times more Zinc than Canned Asparagus Solids.
While Canned Asparagus Solids contain 2 times more Iron and 20.5 times more Sodium than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Asparagus have 1.9 times more Omega 3, 1.7 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Canned Asparagus Solids.
While Canned Asparagus Solids contain 3.5 times more Omega 6 than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids have similar amounts of Protein per 1 kg.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cooked AsparagusVS Canned Asparagus with Liquids and SaltCanned AsparagusVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Frozen AsparagusCanned AsparagusVS Frozen Asparagus

Compare Foods

Comparing Nutrients in 1 kilogram Cooked AsparagusVS Canned Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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