Comparing Nutrients in 300 calories Canned Asparagus VS Frozen Broccoli Spears

Weight per 300 calories

• Canned Asparagus: 1579g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.5 times more energy per unit of mass than Canned Asparagus Solids, which is very low in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Asparagus or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	21% 15.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.5% 25.3g	81.7% 31g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	72% 647μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	139% 1.8mg	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	379% 1516μg	243% 972μg	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	323% 291mg	785% 707mg	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	128% 19.3mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	543% 652μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	25.3% 253mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	41.4% 0.37mg	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	361% 29mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	115% 2.65mg	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	97% 679mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	80% 2716mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	302% 4532mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	40% 1484g	25.3% 937g	3700g per day for Men 19-50 years

Canned Asparagus VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Asparagus or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Canned Asparagus vs Frozen Broccoli Spears:

• 300 calories of Canned Asparagus have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.4 times more Vitamin C and 1.6 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus and Frozen Broccoli Spears provide similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Canned Asparagus Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Asparagus vs Frozen Broccoli Spears:

• 300 calories of Canned Asparagus have 4.1 times more Copper, 3.9 times more Iron, 1.4 times more Selenium, 25.8 times more Sodium, 1.8 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.7 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Asparagus have 2.9 times more Fat, 4.3 times more Saturated Fat and 11.1 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 5.5 times more Omega 3 and 1.4 times more Carbohydrate than Canned Asparagus Solids.
• Both Canned Asparagus and Frozen Broccoli Spears offer comparable quantities of Energy, Sugars, Fiber and Protein per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6