Comparing Nutrients in 7 ounces Canned AsparagusVS Frozen Asparagus

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Frozen Asparagus

41%

52%

7 oz ▼

Macro Nutrients

Canned Asparagusvs Frozen Asparagus

1.3%37.7kcal

Energy

1.64%47.6kcal

37.7 kcalvs47.6 kcal

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

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1.33%1.3g

Fat

0.47%0.46g

1.3 gvs0.46 g

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

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0.91%0.29g

Saturated Fat

0.32%0.1g

0.29 gvs0.1 g

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

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1.86%0.03g

Omega 3

0.62%0.01g

0.03 gvs0.01 g

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

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3.14%0.53g

Omega 6

1.12%0.19g

0.53 gvs0.19 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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3.76%4.9g

Carbohydrate

6.26%8.14g

4.9 gvs8.14 g

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

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2.9%2.1g

Sugars

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

2.1 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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8.36%3.18g

Fiber

9.92%3.77g

3.18 gvs3.77 g

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

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7.6%4.25g

Protein

11.4%6.4g

4.25 gvs6.4 g

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

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Vitamins

Canned Asparagusvs Frozen Asparagus

9.04%81.4μg

Vitamin A

10.4%93μg

RAE, retinol activity equivalents

81.4 μgvs93 μg

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

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10%0.12mg

Vitamin B1

20%0.24mg

Thiamine

0.12 mgvs0.24 mg

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

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15.3%0.2mg

Vitamin B2

20%0.26mg

Riboflavin

0.2 mgvs0.26 mg

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

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12%1.9mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.4 mg

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

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5.5%0.28mg

Vitamin B5

7.3%0.37mg

Pantothenic acid

0.28 mgvs0.37 mg

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

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16.8%0.22mg

Vitamin B6

17%0.22mg

Pyridoxine

0.22 mgvs0.22 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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47.6%191μg

Vitamin B9

95%379μg

Folates and Folic Acid

191 μgvs379 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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40.6%36.5mg

Vitamin C

70%63mg

Ascorbic acid

36.5 mgvs63 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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16%2.42mg

Vitamin E

Tocopherols and Tocotrienols

2.42 mgvsNA mg

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

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68.3%82μg

Vitamin K

Phytomenadione or phylloquinone

82 μgvsNA μg

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

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Minerals

Canned Asparagusvs Frozen Asparagus

3.18%31.8mg

Calcium

4.96%49.6mg

31.8 mgvs49.6 mg

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

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21%0.19mg

Copper

30.2%0.27mg

0.19 mgvs0.27 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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45.4%3.63mg

Iron

18%1.45mg

3.63 mgvs1.45 mg

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

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4.72%20mg

Magnesium

6.6%27.8mg

20 mgvs27.8 mg

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

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14.7%0.34mg

Manganese

17.5%0.4mg

0.34 mgvs0.4 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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12%85.3mg

Phosphorus

18%127mg

85.3 mgvs127 mg

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

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10%341mg

Potassium

14.8%502mg

341 mgvs502 mg

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

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6.13%3.37μg

Selenium

6.13%3.37μg

3.37 μgvs3.37 μg

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

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38%570mg

Sodium

1.06%16mg

570 mgvs16 mg

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

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7.2%0.79mg

Zinc

10.6%1.17mg

0.79 mgvs1.17 mg

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

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5.04%187g

Water

4.92%182g

187 gvs182 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Canned Asparagus Solids as well as Frozen Asparagus, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned AsparagusVS Cooked Frozen AsparagusFrozen AsparagusVS Cooked Frozen Asparagus

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Comparing Nutrients in 7 ounces Canned AsparagusVS Frozen Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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