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Comparing Nutrients in 300 calories Cooked AsparagusVS Broccoli

Weight per 300 calories

Cooked Asparagus
1364g
Broccoli
882g

Raw Broccoli has 1.5 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 Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus
34%
7%
59%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g
Fat
3.37%3.26g
3 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.65g
Saturated Fat
3.14%1g
0.65 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.7%0.4g
Omega 3
34.7%0.56g
0.4 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g
Omega 6
2.54%0.43g
1.04 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g
Carbohydrate
45%58.6g
56 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
24.5%17.7g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.7 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15%10.8g
Fructose
8.28%6g
≤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]
10.8 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.73g
Glucose
%4.32g
5.73 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.1g
Sucrose
%0.88g
1.1 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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71.8%27.3g
Fiber
60.4%23g
27.3 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
58.4%32.7g
Protein
44.4%25g
32.7 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

75.8%682μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
682 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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184%2.2mg
Vitamin B1
52.2%0.63mg
Thiamine
2.2 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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146%1.9mg
Vitamin B2
79.4%1.03mg
Riboflavin
1.9 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.8mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
14.8 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61.4%3.07mg
Vitamin B5
101%5.06mg
Pantothenic acid
3.07 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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83%1.08mg
Vitamin B6
119%1.54mg
Pyridoxine
1.08 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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508%2032μg
Vitamin B9
139%556μg
Folates and Folic Acid
2032 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
117%105mg
Vitamin C
875%787mg
Ascorbic acid
105 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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136%20.5mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
20.5 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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575%690μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
690 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.4%314mg
Calcium
41.5%415mg
314 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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250%2.25mg
Copper
48%0.43mg
2.25 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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7.47%299μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
299 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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155%12.4mg
Iron
80.5%6.44mg
12.4 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.5%191mg
Magnesium
44%185mg
191 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
80.6%1.85mg
2.1 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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105%736mg
Phosphorus
83%582mg
736 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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90%3055mg
Potassium
82%2788mg
3055 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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151%83μg
Selenium
40%22μg
83 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%191mg
Sodium
19.4%291mg
191 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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74.4%8.2mg
Zinc
33%3.6mg
8.2 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1263g
Water
21.3%788g
1263 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Asparagus vs Broccoli:
Comparing minerals per 300 calories for Cooked Asparagus vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: