Comparing Nutrients in 300 calories Boiled Broccoli VS Asparagus

Weight per 300 calories

• Boiled Broccoli: 857g
• Asparagus: 1500g

Boiled Broccoli has 1.8 times more energy per 100g than Asparagus. It has low energy density when compared to other foods. Raw Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Asparagus	35%	4%	61%

Macro Nutrients

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	39% 28g	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	8.75% 6.34g	20.7% 15g	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	% 4.2g	% 9.75g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 3.45g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	83% 31.5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	105% 1.37mg	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	231% 926μg	195% 780μg	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	618% 556mg	93% 84mg	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	83% 12.4mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Calcium	34.3% 343mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	315% 2.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	103% 2.37mg	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	82% 574mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	20.7% 765g	37.8% 1398g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 6.6 times more Vitamin C and 1.9 times more Vitamin K than Raw Asparagus.
• While Raw Asparagus contain 4 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Asparagus have similar amounts of Vitamin A and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Asparagus:

• Boiled and Drained Broccoli has 11.7 times more Sodium than Raw Asparagus.
• While Raw Asparagus contain 5.4 times more Copper, 5.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Selenium, 2.1 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Asparagus have similar amounts of Calcium, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 2 times more Fat and 6.8 times more Omega 3 than Raw Asparagus.
• While Raw Asparagus contain 1.4 times more Omega 6, 2.4 times more Sugars, 2.4 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Asparagus have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.