Comparing Nutrients in 1 pound Asparagus VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.13% 91kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	13.5% 17.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	18% 9.98g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	19% 172μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	19% 0.17mg	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	121% 9.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 10.1 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Asparagus as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Asparagus have 5 times more Copper and 2.6 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese and 12 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.4 times more Sugars and 1.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Raw Asparagus as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.