Comparing Nutrients in 100 calories Canned Asparagus with Liquids VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Canned Asparagus with Liquids: 667g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.9 times more energy per unit of mass than Canned Asparagus Solids and Liquids, which is very low in comparison to other foods. Canned Asparagus with Liquids having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Asparagus with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.24% 5.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	28% 10.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	29% 260μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 567μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.93mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	217% 260μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	79.3% 0.71mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50% 4mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	34.6% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 253mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	11.6% 173mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	17% 629g	8.76% 324g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Canned Asparagus with Liquids vs Cooked Chopped Frozen Broccoli:

• 100 calories of Canned Asparagus with Liquids have 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin C and 2.4 times more Vitamin E than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin K per 100 calories.
• Both Canned Asparagus Solids and Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Asparagus with Liquids vs Cooked Chopped Frozen Broccoli:

• 100 calories of Canned Asparagus with Liquids have 5.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium, 4.4 times more Sodium, 3.1 times more Zinc and 1.9 times more Water than Cooked Chopped Frozen Broccoli.
• Both Canned Asparagus with Liquids and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Asparagus with Liquids have 10.8 times more Omega 6 and 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 5.6 times more Omega 3 and 1.6 times more Fiber than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Canned Asparagus with Liquids provide inadequate amounts of Omega 3
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6