Comparing Nutrients in 1 pound Frozen Asparagus VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.75% 109kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 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	217% 866μg	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.3% 113mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Frozen Asparagus has 1.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per one pound.
• Both Frozen Asparagus, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Asparagus vs Frozen Broccoli Spears:

• 1 pound of Frozen Asparagus has 3.8 times more Copper and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Calcium and 1.3 times more Manganese than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears contain similar levels of Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Broccoli Spears contains 25 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.