Comparing Nutrients in 14 ounces Broccoli VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Energy	4.65% 135kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 0.32g	g per day for Men 19-50 years
Fiber	27% 10.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Calcium	18.7% 187mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.94% 368g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 11.6 times more Vitamin C and 2 times more Vitamin K than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Asparagus:

• Raw Broccoli has 2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.4 times more Copper, 2.4 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.5 times more Energy, 2.2 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Fructose and Protein per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.