Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	31.6% 41g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	18% 13g	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	11.4% 8.3g	11% 7.9g	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	% 7.5g	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	50% 28g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	60.8% 0.79mg	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	168% 670μg	373% 1490μg	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	627% 564mg	85.6% 77mg	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	81.3% 12mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	101% 8.1mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	67% 1.54mg	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	71.4% 500mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Asparagus with Salt per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin C and 1.6 times more Vitamin K than Cooked Asparagus with Salt.
• While 1 kg of Boiled and Drained Asparagus with Salt contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt provide similar amounts of Vitamin A and Vitamin E per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2.4 times more Calcium, 1.3 times more Magnesium and 1.9 times more Manganese than Cooked Asparagus with Salt.
• While 1 kg of Boiled and Drained Asparagus with Salt contains 4.3 times more Copper, 2.2 times more Selenium and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.6 times more Omega 3 and 1.5 times more Fiber than Cooked Asparagus with Salt.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.