Comparing Nutrients in 1 pound Boiled Broccoli VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	8.13% 5.9g	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	4.63% 3.36g	4.94% 3.6g	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	% 2.22g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	39% 349μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	27.6% 0.36mg	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	122% 490μg	169% 676μg	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	327% 294mg	39% 35mg	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	44% 6.58mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Calcium	18% 181mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	2.5% 99μg	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	38% 3.04mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	30.4% 0.7mg	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	43.4% 304mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 420g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 2.7 times more Vitamin B5, 2.5 times more Vitamin B6, 8.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cooked Asparagus:

• Boiled and Drained Broccoli has 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.7 times more Copper, 1.4 times more Iron, 3.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.6 times more Energy, 4.1 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Asparagus.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Sugars, Fructose and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.