Comparing Nutrients in 14 ounces Asparagus VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	7.6% 5.5g	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	5.47% 3.97g	4.05% 2.94g	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	% 2.58g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.32g	g per day for Men 19-50 years
Fiber	22% 8.33g	34.5% 13g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	61% 0.79mg	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	51.6% 206μg	107% 429μg	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	24.7% 22.2mg	286% 258mg	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	30% 4.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	106% 8.5mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	33.5% 0.77mg	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	29.5% 206mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 370g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin A, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 11.6 times more Vitamin C, 1.3 times more Vitamin E and 3.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs Boiled Broccoli:

• Raw Asparagus have 3.1 times more Copper, 3.2 times more Iron and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 20.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Asparagus have 1.4 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Energy, 11.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.