Comparing Nutrients in 1 pound Frozen Asparagus VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Asparagus	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	14.3% 18.6g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11.3% 113mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Frozen Asparagus has 2.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Frozen Asparagus, Unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Asparagus has 1.8 times more Copper and 1.3 times more Selenium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.7 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 7 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Broccoli Raab contain similar levels of Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 40.2 times more Omega 3 and 1.5 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Broccoli Raab 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.