Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.65% 11.2g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	6.26% 4.54g	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	1.5% 1.1g	NA	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	31% 17.4g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	114% 1030μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	34% 0.44mg	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	80.5% 322μg	96% 386μg	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	186% 168mg	83% 75mg	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	76.5% 11.5mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	53.5% 535mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	54% 0.49mg	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	72% 5.76mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	30% 0.69mg	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	53% 372mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Asparagus with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Canned Asparagus with Liquids:

• 1 pound of Cooked Broccoli Raab has 5.8 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.2 times more Vitamin C, 8.7 times more Vitamin E and 6.6 times more Vitamin K than Canned Asparagus with Liquids.
• Both Cooked Broccoli Raab and Canned Asparagus with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Canned Asparagus with Liquids:

• 1 pound of Cooked Broccoli Raab has 7.9 times more Calcium, 2.1 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2.2 times more Sodium than Canned Asparagus with Liquids.
• While 1 lb of Canned Asparagus Solids and Liquids contains 1.4 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Asparagus with Liquids contain similar levels of Selenium, Zinc and Water per one pound.
• 1 pound of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 50.3 times more Omega 3, 1.3 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Canned Asparagus with Liquids.
• 1 pound of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• Both Cooked Broccoli Raab as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.