Comparing Nutrients in 1 pound Frozen Asparagus VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Asparagus	Broccoli	Recommended Dietary Allowance
Energy	3.75% 109kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	26% 14.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11% 405g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Asparagus vs Broccoli:

• Frozen Asparagus, Unprepared have 2.8 times more Copper and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 1.5 times more Magnesium, 1.5 times more Selenium and 4.1 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Broccoli have similar amounts of Iron, Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 1.4 times more Energy, 12.6 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.