Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	10% 290kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	14.8% 19g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.4% 3.2g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	15.4% 0.2mg	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	235% 940μg	338% 1350μg	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	759% 683mg	271% 244mg	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	90% 13.5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	41% 410mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	117% 1.05mg	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	90% 7.2mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	61% 1.4mg	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	84.3% 590mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Asparagus per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Vitamin A, 1.5 times more Vitamin B5, 8.8 times more Vitamin B6, 2.8 times more Vitamin C and 1.3 times more Vitamin K than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 2.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cooked Frozen Asparagus:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 2.9 times more Copper and 2.1 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3, 2.8 times more Carbohydrate, 4.6 times more Sugars and 1.9 times more Fiber than Cooked Frozen Asparagus.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy and Omega 6 in one kilogram.