Comparing Nutrients in 14 ounces Frozen Asparagus VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Asparagus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	12.5% 16.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 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	190% 758μg	29.8% 119μg	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	140% 126mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	19% 0.17mg	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	36.2% 2.9mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	56% 1.3mg	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	36.3% 254mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Asparagus vs Boiled Spears Frozen Broccoli:

• 14 ounces of Frozen Asparagus have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 6.4 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B6 per 14 ounces.
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Asparagus vs Boiled Spears Frozen Broccoli:

• 14 ounces of Frozen Asparagus have 3.2 times more Copper, 1.4 times more Potassium and 2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Calcium, 1.4 times more Magnesium and 1.6 times more Manganese than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Spears Frozen Broccoli contain similar levels of Iron, Phosphorus, Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Spears Frozen Broccoli contain 8.4 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.