Nutrient Comparison: Canned Asparagus VS Cooked Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Asparagus versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Asparagus vs Cooked Broccoli Raab:
- 14 ounces of Canned Asparagus have 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 5.5 times more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin C, 2.1 times more Vitamin E and 6.2 times more Vitamin K than Canned Asparagus Solids.
- Both Canned Asparagus Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Asparagus vs Cooked Broccoli Raab:
- 14 ounces of Canned Asparagus have 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Selenium and 5.1 times more Sodium than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 7.4 times more Calcium, 2.7 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Canned Asparagus Solids.
- Both Canned Asparagus and Cooked Broccoli Raab contain similar levels of Water per 14 ounces.
- 14 ounces of Canned Asparagus lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Cooked Broccoli Raab contain 13.4 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.8 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.