Comparing Nutrients in 1 pound Frozen Asparagus VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.3% 113mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Broccoli Raab per 1 lb

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

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

• 1 pound of Frozen Asparagus has 2.3 times more Vitamin B9 and 1.6 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Frozen Asparagus, Unprepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Asparagus has 3.3 times more Copper, 1.3 times more Potassium and 1.7 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.3 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 4.1 times more Sodium and 1.3 times more Zinc than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 37.8 times more Omega 3 and 1.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.