Comparing Nutrients in 300 calories Canned AsparagusVS Cooked Frozen Asparagus

Weight per 300 calories

Canned Asparagus

1579g

Cooked Frozen Asparagus

1667g

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

Which food has more nutrients per 300 calories - Canned Asparagus or Cooked Frozen Asparagus?

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Cooked Frozen Asparagus

51%

16%

33%

300 kcal ▼

Macro Nutrients

Canned Asparagusvs Cooked Frozen Asparagus

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

10.6%10.3g

Fat

7.2%7g

10.3 gvs7 g

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

Find Vegetables rich in Fat

7.25%2.32g

Saturated Fat

5%1.6g

2.32 gvs1.6 g

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

Find Vegetables rich in Saturated Fat

15%0.24g

Omega 3

10.4%0.17g

0.24 gvs0.17 g

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

Find Vegetables rich in Omega 3

25%4.25g

Omega 6

17%2.9g

4.25 gvs2.9 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

30%39g

Carbohydrate

24.6%32g

39 gvs32 g

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

Find Vegetables rich in Carbohydrate

23%16.7g

Sugars

7.36%5.33g

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

16.7 gvs5.33 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

66.5%25.3g

Fiber

70%26.7g

25.3 gvs26.7 g

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

Find Vegetables rich in Fiber

60.3%33.8g

Protein

87.8%49g

33.8 gvs49 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Asparagusvs Cooked Frozen Asparagus

72%647μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

647 μgvs667 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

80.3%0.96mg

Vitamin B1

90%1.1mg

Thiamine

0.96 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

121%1.58mg

Vitamin B2

132%1.7mg

Riboflavin

1.58 mgvs1.7 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

94%15mg

Vitamin B3

108%17.3mg

Niacin, nicotinic acid, niacinamide

15 mgvs17.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

44%2.2mg

Vitamin B5

52.7%2.63mg

Pantothenic acid

2.2 mgvs2.63 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

134%1.74mg

Vitamin B6

25.6%0.33mg

Pyridoxine

1.74 mgvs0.33 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

379%1516μg

Vitamin B9

563%2250μg

Folates and Folic Acid

1516 μgvs2250 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

323%291mg

Vitamin C

452%407mg

Ascorbic acid

291 mgvs407 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

128%19.3mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

19.3 mgvs20 mg

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

Find Vegetables rich in Vitamin E

543%652μg

Vitamin K

1111%1333μg

Phytomenadione or phylloquinone

652 μgvs1333 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Asparagusvs Cooked Frozen Asparagus

25.3%253mg

Calcium

30%300mg

253 mgvs300 mg

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

Find Vegetables rich in Calcium

168%1.5mg

Copper

194%1.75mg

1.5 mgvs1.75 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

361%29mg

Iron

117%9.33mg

29 mgvs9.33 mg

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

Find Vegetables rich in Iron

37.6%158mg

Magnesium

39.7%167mg

158 mgvs167 mg

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

Find Vegetables rich in Magnesium

117%2.7mg

Manganese

101%2.33mg

2.7 mgvs2.33 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

97%679mg

Phosphorus

117%817mg

679 mgvs817 mg

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

Find Vegetables rich in Phosphorus

80%2716mg

Potassium

84.3%2867mg

2716 mgvs2867 mg

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

Find Vegetables rich in Potassium

49%27μg

Selenium

118%65μg

27 μgvs65 μg

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

Find Vegetables rich in Selenium

302%4532mg

Sodium

3.33%50mg

4532 mgvs50 mg

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

Find Vegetables rich in Sodium

57.4%6.3mg

Zinc

62%6.83mg

6.3 mgvs6.83 mg

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

Find Vegetables rich in Zinc

40%1484g

Water

42.4%1568g

1484 gvs1568 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Canned Asparagus vs Cooked Frozen Asparagus:

Canned Asparagus Solids have 5.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.5 times more Vitamin B9, 1.4 times more Vitamin C and 2 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 300 kcal.
Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Asparagus vs Cooked Frozen Asparagus:

Canned Asparagus Solids have 3.1 times more Iron and 90.6 times more Sodium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 2.4 times more Selenium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Asparagus Solids have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 3, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 3.1 times more Sugars than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.5 times more Protein than Canned Asparagus Solids.
Both Canned Asparagus Solids and Boiled and Drained Frozen Asparagus have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Asparagus Solids as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned AsparagusVS Frozen AsparagusCooked Frozen AsparagusVS Frozen AsparagusCanned AsparagusVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 300 calories Canned AsparagusVS Cooked Frozen Asparagus

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Asparagus or Cooked Frozen Asparagus?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: