Comparing Nutrients in 1 pound Canned Asparagus with Liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Asparagus with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.65% 11.2g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.4% 0.59mg	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	96% 386μg	76% 304μg	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	83% 75mg	284% 256mg	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	8.77% 1.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	19% 0.17mg	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	34% 2.72mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	58% 1.33mg	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	24.6% 172mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Asparagus with Liquids vs Frozen Chopped Broccoli:

• 1 pound of Canned Asparagus with Liquids has 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin A, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin C, 4.2 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Canned Asparagus Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus with Liquids vs Frozen Chopped Broccoli:

• 1 pound of Canned Asparagus with Liquids has 2.8 times more Copper than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Selenium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Frozen Chopped Broccoli contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains 26.3 times more Omega 3, 1.9 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Canned Asparagus Solids and Liquids.
• 1 pound of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.