Comparing Nutrients in 1 kilogram Cooked Asparagus VS Broccoli

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	51% 66.4g	130g per day for Men 19-50 years
Sugars	18% 13g	23.4% 17g	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	11% 7.9g	9.38% 6.8g	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	% 4.2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1g	g per day for Men 19-50 years
Fiber	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	43% 24g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	135% 1.75mg	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	373% 1490μg	158% 630μg	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	85.6% 77mg	991% 892mg	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	100% 15mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	91% 2.1mg	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	77% 540mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Asparagus vs Broccoli:

• Boiled and Drained Asparagus have 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.
• While Raw Broccoli contains 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.
• Both Boiled and Drained Asparagus and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Broccoli:

• Boiled and Drained Asparagus have 3.4 times more Copper, 1.2 times more Iron, 2.4 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium and 2.4 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli contains 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 Boiled and Drained Asparagus and Raw Broccoli have similar amounts of Fructose and Protein per 1 kg.
• Both Boiled and Drained Asparagus as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.