Comparing Nutrients in 7 ounces Cooked AsparagusVS Canned Asparagus with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Canned Asparagus with Liquids and Salt

38%

53%

7 oz ▼

Macro Nutrients

Cooked Asparagusvs Canned Asparagus with Liquids and Salt

1.5%43.7kcal

Energy

1.03%29.8kcal

43.7 kcalvs29.8 kcal

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

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0.45%0.44g

Fat

0.37%0.36g

0.44 gvs0.36 g

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

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0.3%0.095g

Saturated Fat

0.27%0.087g

0.095 gvs0.087 g

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

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3.6%0.058g

Omega 3

0.5%0.008g

0.058 gvs0.008 g

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

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0.89%0.15g

Omega 6

0.93%0.16g

0.15 gvs0.16 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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6.27%8.16g

Carbohydrate

3.8%4.92g

8.16 gvs4.92 g

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

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3.56%2.58g

Sugars

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

2.58 gvsNA g

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

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2.16%1.57g

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]

1.57 gvsNA g

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

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%0.83g

Glucose

0.83 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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10.4%3.97g

Fiber

5.22%2g

3.97 gvs2 g

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

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8.5%4.76g

Protein

6.38%3.57g

4.76 gvs3.57 g

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

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Vitamins

Cooked Asparagusvs Canned Asparagus with Liquids and Salt

11%99μg

Vitamin A

RAE, retinol activity equivalents

99 μgvsNA μg

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

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26.8%0.32mg

Vitamin B1

8.93%0.11mg

Thiamine

0.32 mgvs0.11 mg

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

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21.2%0.28mg

Vitamin B2

13.6%0.18mg

Riboflavin

0.28 mgvs0.18 mg

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

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13.4%2.15mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs1.7 mg

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

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8.93%0.45mg

Vitamin B5

4.92%0.25mg

Pantothenic acid

0.45 mgvs0.25 mg

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

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12%0.16mg

Vitamin B6

15%0.19mg

Pyridoxine

0.16 mgvs0.19 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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74%296μg

Vitamin B9

42%169μg

Folates and Folic Acid

296 μgvs169 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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17%15.3mg

Vitamin C

36.4%32.7mg

Ascorbic acid

15.3 mgvs32.7 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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20%2.98mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

2.98 mgvs2.3 mg

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

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83.7%100μg

Vitamin K

Phytomenadione or phylloquinone

100 μgvsNA μg

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

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Minerals

Cooked Asparagusvs Canned Asparagus with Liquids and Salt

4.56%45.6mg

Calcium

2.98%29.8mg

45.6 mgvs29.8 mg

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

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36.4%0.33mg

Copper

23.6%0.21mg

0.33 mgvs0.21 mg

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

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1.1%43.5μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

43.5 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.6%1.8mg

Iron

15%1.2mg

1.8 mgvs1.2 mg

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

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6.6%27.8mg

Magnesium

4.25%18mg

27.8 mgvs18 mg

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

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13.3%0.31mg

Manganese

13%0.3mg

0.31 mgvs0.3 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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15.3%107mg

Phosphorus

10.8%75.4mg

107 mgvs75.4 mg

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

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13%445mg

Potassium

10%341mg

445 mgvs341 mg

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

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22%12μg

Selenium

5.77%3.18μg

12 μgvs3.18 μg

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

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1.85%27.8mg

Sodium

37.6%564mg

27.8 mgvs564 mg

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

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11%1.2mg

Zinc

8.48%0.93mg

1.2 mgvs0.93 mg

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

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4.97%184g

Water

5.06%187g

184 gvs187 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 Cooked Asparagus vs Canned Asparagus with Liquids and Salt:

Boiled and Drained Asparagus have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 2.1 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B6 per 7 oz.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Asparagus vs Canned Asparagus with Liquids and Salt:

Boiled and Drained Asparagus have 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.3 times more Zinc than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 20.3 times more Sodium than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Canned Asparagus Solids and Liquids with Salt have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Asparagus have 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids and Liquids with Salt.
Both Boiled and Drained Asparagus as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cooked AsparagusVS Canned AsparagusCanned Asparagus with Liquids and SaltVS Canned Asparagus

Compare Foods

Comparing Nutrients in 7 ounces Cooked AsparagusVS Canned Asparagus with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: