Comparing Nutrients in 5 ounces Canned AsparagusVS Frozen Asparagus

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Frozen Asparagus

41%

52%

5 oz ▼

Macro Nutrients

Canned Asparagusvs Frozen Asparagus

0.93%27kcal

Energy

1.17%34kcal

27 kcalvs34 kcal

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

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0.95%0.92g

Fat

0.34%0.33g

0.92 gvs0.33 g

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

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0.65%0.21g

Saturated Fat

0.23%0.074g

0.21 gvs0.074 g

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

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1.33%0.021g

Omega 3

0.44%0.007g

0.021 gvs0.007 g

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

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2.24%0.38g

Omega 6

0.8%0.14g

0.38 gvs0.14 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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2.7%3.5g

Carbohydrate

4.47%5.8g

3.5 gvs5.8 g

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

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2.07%1.5g

Sugars

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

1.5 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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5.97%2.27g

Fiber

7.1%2.7g

2.27 gvs2.7 g

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

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5.4%3.03g

Protein

8.18%4.58g

3.03 gvs4.58 g

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

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Vitamins

Canned Asparagusvs Frozen Asparagus

6.46%58μg

Vitamin A

7.4%66.6μg

RAE, retinol activity equivalents

58 μgvs66.6 μg

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

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7.2%0.086mg

Vitamin B1

14.3%0.17mg

Thiamine

0.086 mgvs0.17 mg

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

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11%0.14mg

Vitamin B2

14.3%0.19mg

Riboflavin

0.14 mgvs0.19 mg

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

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8.45%1.35mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs1.7 mg

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

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3.94%0.2mg

Vitamin B5

5.2%0.26mg

Pantothenic acid

0.2 mgvs0.26 mg

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

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12%0.16mg

Vitamin B6

12%0.16mg

Pyridoxine

0.16 mgvs0.16 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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34%136μg

Vitamin B9

67.7%271μg

Folates and Folic Acid

136 μgvs271 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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29%26mg

Vitamin C

50%45mg

Ascorbic acid

26 mgvs45 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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11.5%1.73mg

Vitamin E

Tocopherols and Tocotrienols

1.73 mgvsNA mg

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

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48.8%58.5μg

Vitamin K

Phytomenadione or phylloquinone

58.5 μgvsNA μg

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

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Minerals

Canned Asparagusvs Frozen Asparagus

2.27%22.7mg

Calcium

3.54%35.4mg

22.7 mgvs35.4 mg

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

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15%0.14mg

Copper

21.6%0.19mg

0.14 mgvs0.19 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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32.4%2.6mg

Iron

13%1.03mg

2.6 mgvs1.03 mg

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

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3.37%14mg

Magnesium

4.72%20mg

14 mgvs20 mg

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

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10.5%0.24mg

Manganese

12.5%0.29mg

0.24 mgvs0.29 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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8.7%61mg

Phosphorus

13%91mg

61 mgvs91 mg

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

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7.17%244mg

Potassium

10.5%359mg

244 mgvs359 mg

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

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4.4%2.4μg

Selenium

4.4%2.4μg

2.4 μgvs2.4 μg

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

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27%407mg

Sodium

0.76%11.3mg

407 mgvs11.3 mg

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

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5.15%0.57mg

Zinc

7.6%0.84mg

0.57 mgvs0.84 mg

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

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3.6%133g

Water

3.5%130g

133 gvs130 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned AsparagusVS Cooked Frozen AsparagusFrozen AsparagusVS Cooked Frozen Asparagus

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Comparing Nutrients in 5 ounces Canned AsparagusVS Frozen Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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