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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Cooked Asparagus with Salt: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	43% 56g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	24.5% 17.7g	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	13.2% 9.58g	15% 10.8g	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	% 8.65g	% 5.73g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	91% 34.6g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	58% 32.4g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	83% 1.08mg	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	193% 773μg	508% 2032μg	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	723% 651mg	117% 105mg	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	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	64.6% 646mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.47% 299μg	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	117% 9.35mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	91% 2.1mg	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	82.4% 577mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	218% 3273mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	34% 1263g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Broccoli have 1.4 times more Vitamin B6, 6.2 times more Vitamin C and 1.4 times more Vitamin K than Cooked Asparagus with Salt.
• While 300 kcal of Boiled and Drained Asparagus with Salt contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt provide similar amounts of Vitamin A and Vitamin B5 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 2.1 times more Calcium and 1.6 times more Manganese than Cooked Asparagus with Salt.
• While 300 kcal of Boiled and Drained Asparagus with Salt contain 5.1 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 2.6 times more Selenium, 11.8 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt contain similar levels of Magnesium, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 3.1 times more Omega 3 and 1.3 times more Fiber than Cooked Asparagus with Salt.
• While 300 kcal of Boiled and Drained Asparagus with Salt contain 2.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6