Comparing Nutrients in 500 calories Boiled Broccoli VS Cooked Asparagus

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cooked Asparagus: 2273g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	72% 93g	130g per day for Men 19-50 years
Sugars	27.4% 20g	40.8% 29.5g	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	14.6% 10.6g	24.8% 18g	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	% 7g	% 9.55g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 1.8g	g per day for Men 19-50 years
Fiber	124% 47g	120% 45.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	122% 1100μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	138% 1.8mg	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	386% 1543μg	847% 3386μg	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	1030% 927mg	194% 175mg	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	138% 20.7mg	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Calcium	57% 571mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	12.4% 498μg	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	120% 9.57mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	152% 3.5mg	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	137% 957mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	57% 2105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cooked Asparagus:

• Boiled and Drained Broccoli has 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 5.3 times more Vitamin C and 1.8 times more Vitamin K than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Vitamin A per 500 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Cooked Asparagus:

• Boiled and Drained Broccoli has 1.8 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 4.3 times more Copper, 8.7 times more Fluoride, 2.2 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 6.1 times more Selenium, 2.1 times more Zinc and 1.7 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Calcium, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.6 times more Omega 3 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.4 times more Omega 6, 1.5 times more Sugars, 1.7 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Asparagus have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.