Comparing Nutrients in 1 kilogram Asparagus VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	26% 19g	18.6% 13.5g	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	13.8% 10g	11.4% 8.3g	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	% 6.5g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	39.3% 22g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	100% 1.3mg	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	130% 520μg	168% 670μg	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	62.2% 56mg	627% 564mg	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	75.3% 11.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	42.2% 0.38mg	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	268% 21.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	128% 2.94mg	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	74.3% 520mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 932g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Asparagus versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Asparagus has 2.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 10.1 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• Both Raw Asparagus as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Asparagus vs Frozen Chopped Broccoli:

• 1 kilogram of Asparagus has 5 times more Copper and 2.6 times more Iron than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.3 times more Magnesium and 1.9 times more Manganese than Raw Asparagus.
• Both Asparagus and Frozen Chopped Broccoli contain similar levels of Phosphorus, Potassium, Selenium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Asparagus has 1.4 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Asparagus.
• Both Asparagus and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.