Comparing Nutrients in 100 calories Frozen Asparagus VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Frozen Asparagus: 417g
• Cooked Chopped Frozen Broccoli: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Asparagus or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	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	21% 7.9g	28% 10.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	199% 796μg	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	147% 133mg	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	NA	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	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	38% 3.04mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	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	38% 267mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	10.3% 383g	8.76% 324g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B5 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B6 and Vitamin C per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Asparagus, Unprepared have 4.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 2.8 times more Selenium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 8.6 times more Omega 6 and 1.2 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.2 times more Omega 3 and 1.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.