Comparing Nutrients in 1 kilogram Asparagus VS Broccoli

Macros Ratio

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

Macro Nutrients

	Asparagus	Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	30% 38.8g	51% 66.4g	130g per day for Men 19-50 years
Sugars	26% 19g	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	13.8% 10g	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	% 6.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 1g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	39.3% 22g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	130% 520μg	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	62.2% 56mg	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	75.3% 11.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	54.4% 0.49mg	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	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	68.7% 1.58mg	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	74.3% 520mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 932g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.