Comparing Nutrients in 300 calories Cooked Asparagus VS Boiled Broccoli

Weight per 300 calories

• Cooked Asparagus: 1364g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.6 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Asparagus or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	16.4% 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	15% 10.8g	8.75% 6.34g	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	% 5.73g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.69g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	132% 1.7mg	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	508% 2032μg	231% 926μg	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	117% 105mg	618% 556mg	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	136% 20.5mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.4% 314mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	0.86% 34.3μg	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	155% 12.4mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72.3% 1.66mg	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	105% 736mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	34% 1263g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Asparagus vs Boiled Broccoli:

• Boiled and Drained Asparagus have 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 5.3 times more Vitamin C and 1.8 times more Vitamin K than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Vitamin A per 300 kcal.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Asparagus vs Boiled Broccoli:

• Boiled and Drained Asparagus have 4.3 times more Copper, 8.7 times more Fluoride, 2.2 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 6.1 times more Selenium, 2.1 times more Zinc and 1.7 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Asparagus have 2.4 times more Omega 6, 1.5 times more Sugars, 1.7 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Omega 3 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.