Comparing Nutrients in 14 ounces Asparagus VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Asparagus	Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	12% 15.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	51.6% 206μg	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	24.7% 22.2mg	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	30% 4.5mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	106% 8.5mg	36.2% 2.9mg	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	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	29.5% 206mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 370g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.2 times more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 15.9 times more Vitamin C and 2.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs Broccoli:

• Raw Asparagus have 3.9 times more Copper, 2.9 times more Iron and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 16.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Asparagus have 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Energy, 6.3 times more Omega 3, 1.7 times more Carbohydrate and 1.3 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Sugars and Fiber per 14 oz.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.