Comparing Nutrients in 14 ounces Canned Asparagus VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	8.05% 5.83g	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	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	39.7% 0.52mg	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	95% 381μg	55.6% 222μg	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	81% 73mg	177% 159mg	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	32.3% 4.84mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	15% 0.13mg	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	91% 7.26mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	38.5% 0.89mg	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	24.4% 171mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10% 373g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Asparagus versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Asparagus have 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin B5, 2.2 times more Vitamin C and 2.1 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B6 and Vitamin E per 14 ounces.
• Both Canned Asparagus Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Canned Asparagus have 2.8 times more Copper, 3 times more Iron, 1.2 times more Potassium, 2.4 times more Selenium, 26.1 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Calcium, 1.3 times more Magnesium and 1.3 times more Manganese than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Canned Asparagus lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Canned Asparagus Solids.
• 14 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.