Comparing Nutrients in 300 calories Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with Salt

Weight per 300 calories

Canned Asparagus with Liquids

2000g

Cooked Frozen Asparagus with Salt

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 with Liquids or Cooked Frozen Asparagus with Salt?

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Cooked Frozen Asparagus with Salt

51%

16%

33%

300 kcal ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.7%3.6g

Fat

7.2%7g

3.6 gvs7 g

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

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2.56%0.82g

Saturated Fat

5%1.6g

0.82 gvs1.6 g

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

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5%0.08g

Omega 3

10.4%0.17g

0.08 gvs0.17 g

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

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8.82%1.5g

Omega 6

17%2.9g

1.5 gvs2.9 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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38%49.6g

Carbohydrate

24.6%32g

49.6 gvs32 g

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

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27.6%20g

Sugars

7.36%5.33g

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

20 gvs5.33 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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52.6%20g

Fiber

70%26.7g

20 gvs26.7 g

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

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64.3%36g

Protein

87.8%49g

36 gvs49 g

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

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Vitamins

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

86.7%780μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

780 μgvs667 μg

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

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90%1.08mg

Vitamin B1

90%1.1mg

Thiamine

1.08 mgvs1.1 mg

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

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137%1.78mg

Vitamin B2

132%1.7mg

Riboflavin

1.78 mgvs1.7 mg

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

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106%17mg

Vitamin B3

108%17.3mg

Niacin, nicotinic acid, niacinamide

17 mgvs17.3 mg

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

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49.6%2.48mg

Vitamin B5

52.7%2.63mg

Pantothenic acid

2.48 mgvs2.63 mg

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

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151%1.96mg

Vitamin B6

25.6%0.33mg

Pyridoxine

1.96 mgvs0.33 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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425%1700μg

Vitamin B9

563%2250μg

Folates and Folic Acid

1700 μgvs2250 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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367%330mg

Vitamin C

452%407mg

Ascorbic acid

330 mgvs407 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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38.7%5.8mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

5.8 mgvs20 mg

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

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650%780μg

Vitamin K

1111%1333μg

Phytomenadione or phylloquinone

780 μgvs1333 μg

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

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Minerals

Canned Asparagus with Liquidsvs Cooked Frozen Asparagus with Salt

30%300mg

Calcium

30%300mg

300 mgvs300 mg

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

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238%2.14mg

Copper

194%1.75mg

2.14 mgvs1.75 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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150%12mg

Iron

117%9.33mg

12 mgvs9.33 mg

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

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43%180mg

Magnesium

39.7%167mg

180 mgvs167 mg

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

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132%3.04mg

Manganese

101%2.33mg

3.04 mgvs2.33 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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109%760mg

Phosphorus

117%817mg

760 mgvs817 mg

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

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101%3440mg

Potassium

84.3%2867mg

3440 mgvs2867 mg

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

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58%32μg

Selenium

118%65μg

32 μgvs65 μg

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

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34.7%520mg

Sodium

267%4000mg

520 mgvs4000 mg

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

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85.5%9.4mg

Zinc

62%6.83mg

9.4 mgvs6.83 mg

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

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51%1886g

Water

42.4%1568g

1886 gvs1568 g

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

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

Canned Asparagus Solids and Liquids have 5.9 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 1.7 times more Vitamin K than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned Asparagus Solids and Liquids have 1.2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.2 times more Potassium, 1.4 times more Zinc and 1.2 times more Water than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 2 times more Selenium and 7.7 times more Sodium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Calcium, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Asparagus Solids and Liquids have 1.6 times more Carbohydrate and 3.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
While Boiled Frozen Asparagus, drained with Salt contain 1.9 times more Fat, 2 times more Saturated Fat, 2.1 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled Frozen Asparagus, drained with Salt have similar amounts of Energy per 300 kcal.
Both Canned Asparagus Solids and Liquids as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Asparagus with LiquidsVS Boiled Balsam-pear , Leafy Tips with SaltCooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: