Comparing Nutrients in 100 calories Frozen Asparagus VS Frozen Chopped Broccoli

Weight per 100 calories

• Frozen Asparagus: 417g
• Frozen Chopped Broccoli: 385g

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 Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.7% 0.12g	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% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.9g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	16.2% 0.15mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	49% 1.13mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	10.3% 383g	9.5% 352g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3 and 3.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B5 and 1.6 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B6 per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Asparagus, Unprepared have 3.9 times more Copper, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.3 times more Manganese, 1.5 times more Selenium and 2.8 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 3.4 times more Omega 6 and 1.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 19.4 times more Omega 3 and 1.5 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.