Comparing Nutrients in 300 calories Canned AsparagusVS Cooked Broccoli Raab
Weight per 300 calories
Canned Asparagus
1579g
Cooked Broccoli Raab
1200g
Cooked Broccoli Raab has 1.3 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 Cooked Broccoli Raab?
Canned Asparagus VS Cooked Broccoli Raab Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Canned Asparagus or Cooked Broccoli Raab?
Lets compare vitamin content per 300 calories of Canned Asparagus vs Cooked Broccoli Raab:
300 calories of Canned Asparagus have 1.8 times more Vitamin B9 than Cooked Broccoli Raab.
While 300 kcal of Cooked Broccoli Raab contain 4.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin C, 1.6 times more Vitamin E and 4.7 times more Vitamin K than Canned Asparagus Solids.
Both Canned Asparagus and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per 300 calories.
Both Canned Asparagus Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Canned Asparagus vs Cooked Broccoli Raab:
300 calories of Canned Asparagus have 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Selenium, 6.7 times more Sodium and 1.4 times more Water than Cooked Broccoli Raab.
While 300 kcal of Cooked Broccoli Raab contain 5.6 times more Calcium, 2.1 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus Solids.
Both Canned Asparagus and Cooked Broccoli Raab contain similar levels of Zinc per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Canned Asparagus have 1.6 times more Fat, 2.2 times more Saturated Fat, 11.4 times more Omega 6 and 2.2 times more Sugars than Cooked Broccoli Raab.
While 300 kcal of Cooked Broccoli Raab contain 10.2 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Canned Asparagus Solids.
Both Canned Asparagus and Cooked Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6