Comparing Nutrients in 500 calories Canned Asparagus with Liquids and SaltVS Frozen Asparagus

Weight per 500 calories

Canned Asparagus with Liquids and Salt

3333g

Frozen Asparagus

2083g

Frozen Asparagus, Unprepared have 1.6 times more energy per unit of mass than Canned Asparagus Solids and Liquids with Salt, which is very low in comparison to other foods. Canned Asparagus with Liquids and Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Asparagus with Liquids and Salt or Frozen Asparagus?

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids and Salt

38%

53%

Frozen Asparagus

41%

52%

500 kcal ▼

Macro Nutrients

Canned Asparagus with Liquids and Saltvs Frozen Asparagus

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.2%6g

Fat

4.94%4.8g

6 gvs4.8 g

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

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4.6%1.47g

Saturated Fat

3.4%1.1g

1.47 gvs1.1 g

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

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8.33%0.13g

Omega 3

6.5%0.1g

0.13 gvs0.1 g

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

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15.7%2.67g

Omega 6

11.8%2g

2.67 gvs2 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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63.6%82.7g

Carbohydrate

65.7%85.4g

82.7 gvs85.4 g

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

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Sugars

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

NA 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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87.7%33.3g

Fiber

104%39.6g

33.3 gvs39.6 g

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

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107%60g

Protein

120%67.3g

60 gvs67.3 g

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

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Vitamins

Canned Asparagus with Liquids and Saltvs Frozen Asparagus

Vitamin A

109%979μg

RAE, retinol activity equivalents

NA μgvs979 μg

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

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150%1.8mg

Vitamin B1

210%2.52mg

Thiamine

1.8 mgvs2.52 mg

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

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228%2.97mg

Vitamin B2

210%2.73mg

Riboflavin

2.97 mgvs2.73 mg

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

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177%28.4mg

Vitamin B3

157%25mg

Niacin, nicotinic acid, niacinamide

28.4 mgvs25 mg

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

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82.7%4.13mg

Vitamin B5

76.7%3.83mg

Pantothenic acid

4.13 mgvs3.83 mg

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

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251%3.27mg

Vitamin B6

178%2.3mg

Pyridoxine

3.27 mgvs2.3 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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708%2833μg

Vitamin B9

995%3979μg

Folates and Folic Acid

2833 μgvs3979 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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611%550mg

Vitamin C

736%663mg

Ascorbic acid

550 mgvs663 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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258%38.7mg

Vitamin E

Tocopherols and Tocotrienols

38.7 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Canned Asparagus with Liquids and Saltvs Frozen Asparagus

50%500mg

Calcium

52%521mg

500 mgvs521 mg

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

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396%3.57mg

Copper

317%2.85mg

3.57 mgvs2.85 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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250%20mg

Iron

190%15.2mg

20 mgvs15.2 mg

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

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71.4%300mg

Magnesium

69.4%292mg

300 mgvs292 mg

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

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220%5.07mg

Manganese

184%4.23mg

5.07 mgvs4.23 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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181%1267mg

Phosphorus

190%1333mg

1267 mgvs1333 mg

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

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169%5733mg

Potassium

155%5271mg

5733 mgvs5271 mg

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

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97%53.3μg

Selenium

64.4%35.4μg

53.3 μgvs35.4 μg

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

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631%9467mg

Sodium

11%167mg

9467 mgvs167 mg

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

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142%15.7mg

Zinc

112%12.3mg

15.7 mgvs12.3 mg

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

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85%3144g

Water

51.7%1913g

3144 gvs1913 g

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

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Lets compare vitamin content per 500 calories of Canned Asparagus with Liquids and Salt vs Frozen Asparagus:

Canned Asparagus Solids and Liquids with Salt have 1.4 times more Vitamin B6 than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Canned Asparagus Solids and Liquids with Salt.
Both Canned Asparagus Solids and Liquids with Salt and Frozen Asparagus, Unprepared have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 500 kcal.
Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Asparagus with Liquids and Salt vs Frozen Asparagus:

Canned Asparagus Solids and Liquids with Salt have 1.2 times more Copper, 1.3 times more Iron, 1.5 times more Selenium, 56.8 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Frozen Asparagus, Unprepared.
Both Canned Asparagus Solids and Liquids with Salt and Frozen Asparagus, Unprepared have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Asparagus Solids and Liquids with Salt have 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Frozen Asparagus, Unprepared.
Both Canned Asparagus Solids and Liquids with Salt and Frozen Asparagus, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Canned Asparagus Solids and Liquids with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Asparagus with Liquids and SaltVS Canned AsparagusFrozen AsparagusVS Canned AsparagusCanned Asparagus with Liquids and SaltVS Cooked Frozen AsparagusFrozen AsparagusVS Cooked Frozen Asparagus

Compare Foods

Comparing Nutrients in 500 calories Canned Asparagus with Liquids and SaltVS Frozen Asparagus

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Asparagus with Liquids and Salt or Frozen Asparagus?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: