Comparing Nutrients in 14 ounces Canned Asparagus VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	27% 10.3g	38g per day for Men 19-50 years
Protein	15% 8.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 373g	9.58% 354g	3700g per day for Men 19-50 years

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

• Canned Asparagus Solids have 1.3 times more Vitamin A, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4.8 times more Vitamin C and 2.5 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Canned Asparagus Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Broccoli:

• Canned Asparagus Solids have 2 times more Copper, 2.5 times more Iron and 8.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Broccoli have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Asparagus Solids have 5.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Energy, 4.2 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.