Comparing Nutrients in 14 ounces Boiled Broccoli VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	7.1% 5.16g	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	4.05% 2.94g	4.32% 3.14g	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	% 1.94g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.32g	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24% 0.31mg	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	107% 429μg	148% 591μg	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	286% 258mg	34% 30.6mg	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	38.4% 5.75mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	2.17% 87μg	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	33.2% 2.66mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	26.6% 0.61mg	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	38% 266mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Asparagus with Salt per 14 oz

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

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

• 14 ounces of Boiled Broccoli have 1.5 times more Vitamin A, 2.7 times more Vitamin B5, 2.5 times more Vitamin B6, 8.4 times more Vitamin C and 2.8 times more Vitamin K than Cooked Asparagus with Salt.
• While 14 oz of Boiled and Drained Asparagus with Salt contain 2.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Asparagus with Salt provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cooked Asparagus with Salt:

• 14 ounces of Boiled Broccoli have 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Cooked Asparagus with Salt.
• While 14 oz of Boiled and Drained Asparagus with Salt contain 2.7 times more Copper, 1.4 times more Iron, 3.8 times more Selenium, 5.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Asparagus with Salt contain similar levels of Water per 14 ounces.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus with Salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 4.1 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Fiber than Cooked Asparagus with Salt.
• Both Boiled Broccoli and Cooked Asparagus with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.