Comparing Nutrients in 14 ounces Cooked Asparagus VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	7.4% 5.36g	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	4.32% 3.14g	4.54% 3.3g	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	% 1.67g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	17% 9.53g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22% 198μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	148% 591μg	66.5% 266μg	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	34% 30.6mg	249% 224mg	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	39.7% 5.95mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	50.7% 1.17mg	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	30.6% 214mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B6, 7.3 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 14 oz.
• Both Boiled and Drained Asparagus as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Asparagus have 4.3 times more Copper, 2.2 times more Selenium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese and 1.7 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared contains 3.6 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 14 oz.
• Both Boiled and Drained Asparagus as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.