Comparing Nutrients in 1 kilogram Broccoli Raab VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	14.8% 19g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	42% 16g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	146% 1310μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	108% 1080mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 926g	25.4% 941g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Asparagus:

• 1 kilogram of Broccoli Raab has 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 8.6 times more Vitamin B6, 1.4 times more Vitamin E and 2.8 times more Vitamin K than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 1.6 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Asparagus:

• 1 kilogram of Broccoli Raab has 6 times more Calcium, 3.8 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 11 times more Sodium and 1.9 times more Zinc than Cooked Frozen Asparagus.
• While 1 kg of Boiled and Drained Frozen Asparagus contains 2.5 times more Copper and 3.9 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Asparagus contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 18.9 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Fiber than Cooked Frozen Asparagus.
• Both Broccoli Raab 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 Raw Broccoli Raab as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy and Omega 6 in one kilogram.