Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Cooked Frozen Asparagus

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Cooked Frozen Asparagus: 1667g

Cooked Chopped Frozen Broccoli has 1.6 times more energy per 100g than Cooked Frozen Asparagus. It has very low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	24.6% 32g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	7.36% 5.33g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	70% 26.7g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	87.8% 49g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	52.7% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	25.6% 0.33mg	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	150% 600μg	563% 2250μg	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	477% 430mg	452% 407mg	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	94% 14mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1111% 1333μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	35.4% 354mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	194% 1.75mg	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	81.7% 6.54mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	101% 2.33mg	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	75% 525mg	117% 817mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	26.3% 972g	42.4% 1568g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cooked Frozen Asparagus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Asparagus?

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

• 300 calories of Cooked Chopped Frozen Broccoli have 4.2 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 300 kcal of Boiled and Drained Frozen Asparagus contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.8 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Asparagus provide similar amounts of Vitamin A, Vitamin B5 and Vitamin C per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Cooked Frozen Asparagus:

• 300 calories of Cooked Chopped Frozen Broccoli have 2.4 times more Sodium than Cooked Frozen Asparagus.
• While 300 kcal of Boiled and Drained Frozen Asparagus contain 4.8 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus, 1.9 times more Potassium, 8.7 times more Selenium, 2.3 times more Zinc and 1.6 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Asparagus contain similar levels of Calcium, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 2.7 times more Omega 3, 1.8 times more Carbohydrate, 3 times more Sugars and 1.2 times more Fiber than Cooked Frozen Asparagus.
• While 300 kcal of Boiled and Drained Frozen Asparagus contain 5.4 times more Fat, 20.9 times more Omega 6 and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Asparagus offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6