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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	9.2% 6.67g	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	4.94% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	25% 227μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	169% 676μg	63.5% 254μg	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	39% 35mg	202% 182mg	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	45.4% 6.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	44% 1mg	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	35% 245mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Asparagus with Salt has 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B6, 5.2 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B5 and Vitamin E per one pound.
• Both Boiled and Drained Asparagus with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Asparagus with Salt has 4.9 times more Copper, 1.5 times more Iron, 1.6 times more Potassium, 8.7 times more Selenium, 21.8 times more Sodium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 1.4 times more Manganese than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Asparagus with Salt.
• 1 pound of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Asparagus with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.