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

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cooked Frozen Asparagus with Salt: 556g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Cooked Frozen Asparagus with Salt. It has very low energy density when compared to other foods. Boiled Frozen Asparagus, drained with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	2.45% 1.78g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	19.3% 11g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	8.55% 0.11mg	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	64.4% 258μg	188% 750μg	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	241% 217mg	151% 136mg	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	31.3% 4.7mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	370% 444μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	21.5% 215mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	65% 0.58mg	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	39% 3.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	34% 0.78mg	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	27.5% 192mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	28% 956mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	89% 1333mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	9.5% 352g	14% 523g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cooked Frozen Asparagus With Salt Nutrients Per 100 Kcal

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

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

• 100 calories of Frozen Chopped Broccoli have 1.2 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Frozen Asparagus with Salt.
• While 100 kcal of Boiled Frozen Asparagus, drained with Salt contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Asparagus with Salt provide similar amounts of Vitamin A per 100 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.2 times more Magnesium and 1.5 times more Manganese than Cooked Frozen Asparagus with Salt.
• While 100 kcal of Boiled Frozen Asparagus, drained with Salt contain 4 times more Copper, 1.4 times more Phosphorus, 2 times more Selenium, 14.4 times more Sodium and 1.5 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Asparagus with Salt contain similar levels of Iron, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.9 times more Sugars and 1.3 times more Fiber than Cooked Frozen Asparagus with Salt.
• While 100 kcal of Boiled Frozen Asparagus, drained with Salt contain 2.1 times more Fat, 8.2 times more Omega 6 and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Asparagus with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6