Comparing Nutrients in 1 pound Canned Asparagus VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Energy	2.97% 86kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	23% 30g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	61% 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	109% 435μg	71.4% 286μg	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	93% 83.5mg	450% 405mg	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	37% 5.53mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	24.7% 0.22mg	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	104% 8.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	41.4% 0.95mg	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	28% 195mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Asparagus vs Broccoli:

• Canned Asparagus Solids have 1.3 times more Vitamin A, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4.8 times more Vitamin C and 2.5 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Canned Asparagus Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Asparagus vs Broccoli:

• Canned Asparagus Solids have 2 times more Copper, 2.5 times more Iron and 8.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Broccoli have similar amounts of Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Asparagus Solids have 5.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Energy, 4.2 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.