Comparing Nutrients in 1 pound Asparagus VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	8.7% 6.3g	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	6.26% 4.54g	4.63% 3.36g	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	% 2.95g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 0.36g	g per day for Men 19-50 years
Fiber	25% 9.53g	39.4% 15g	38g per day for Men 19-50 years
Protein	18% 9.98g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	19% 172μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	69.8% 0.91mg	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	59% 236μg	122% 490μg	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	28.2% 25.4mg	327% 294mg	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	34% 5.13mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	121% 9.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	38.3% 0.88mg	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	33.7% 236mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin A, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 11.6 times more Vitamin C, 1.3 times more Vitamin E and 3.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Asparagus vs Boiled Broccoli:

• Raw Asparagus have 3.1 times more Copper, 3.2 times more Iron and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 20.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.4 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Energy, 11.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.