Comparing Nutrients in 500 calories Canned Asparagus VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Asparagus: 2632g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.5 times more energy per unit of mass than Canned Asparagus Solids, which is very low in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Asparagus or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	73.5% 96g	130g per day for Men 19-50 years
Sugars	38.5% 28g	36.2% 26.3g	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	111% 42g	141% 53.6g	38g per day for Men 19-50 years
Protein	101% 56.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	120% 1079μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	179% 2.32mg	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	632% 2526μg	250% 1000μg	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	538% 484mg	796% 716mg	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	214% 32mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	42% 421mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	67.5% 0.61mg	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	602% 48mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	62.7% 263mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	195% 4.47mg	173% 4mg	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	162% 1132mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	133% 4526mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	504% 7553mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	67% 2473g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Asparagus VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Asparagus or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Asparagus have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.4 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B5, 1.5 times more Vitamin C and 1.4 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A per 500 calories.
• Both Canned Asparagus Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Asparagus have 4.2 times more Copper, 4.4 times more Iron, 1.3 times more Phosphorus, 1.8 times more Potassium, 3.6 times more Selenium, 38.4 times more Sodium, 2.1 times more Zinc and 1.5 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Asparagus have 8 times more Fat, 12 times more Saturated Fat and 30.5 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Sugars and Protein per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6