Comparing Nutrients in 300 calories Asparagus VS Broccoli

Weight per 300 calories

• Asparagus: 1500g
• Broccoli: 882g

Raw Broccoli has 1.7 times more energy per unit of mass than Raw Asparagus, which is low in comparison to other foods. Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Asparagus	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	45% 58.6g	130g per day for Men 19-50 years
Sugars	39% 28g	20.7% 15g	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	20.7% 15g	8.28% 6g	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	% 9.75g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 0.88g	g per day for Men 19-50 years
Fiber	83% 31.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	59% 33g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	119% 1.54mg	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	195% 780μg	139% 556μg	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	93% 84mg	875% 787mg	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	113% 17mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	48% 0.43mg	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	401% 32mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	80.6% 1.85mg	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	111% 780mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.1 times more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Vitamin C and 1.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Asparagus vs Broccoli:

• Raw Asparagus have 6.6 times more Copper, 5 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium, 2.2 times more Zinc and 1.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 9.7 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Calcium, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Asparagus have 1.4 times more Omega 6, 1.9 times more Sugars, 2.5 times more Fructose, 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Fat, 1.7 times more Saturated Fat and 3.7 times more Omega 3 than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.