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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.75% 109kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	NA	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	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	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	217% 866μg	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	160% 144mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	17% 0.15mg	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	41.4% 3.3mg	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	40% 0.92mg	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	41.5% 290mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11% 411g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A and Vitamin B6 per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Asparagus, Unprepared have 4 times more Copper, 1.3 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.