Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Canned Asparagus with Liquids

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Canned Asparagus with Liquids: 3333g

Cooked Broccoli Raab has 1.7 times more energy per 100g than Canned Asparagus with Liquids. It has very low energy density when compared to other foods. Canned Asparagus Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Canned Asparagus with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	251% 4g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	46% 33.3g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	137% 76.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	504% 4540μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	251% 3.27mg	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	355% 1420μg	708% 2833μg	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	822% 740mg	611% 550mg	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	337% 50.6mg	64.4% 9.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	1083% 1300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	236% 2360mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	396% 3.57mg	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	318% 25.4mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	220% 5.07mg	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	234% 1640mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	57.8% 867mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	85% 3144g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Canned Asparagus With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Canned Asparagus with Liquids?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Canned Asparagus with Liquids:

• 500 calories of Cooked Broccoli Raab have 3.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin C, 5.2 times more Vitamin E and 3.9 times more Vitamin K than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 2 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Asparagus with Liquids provide similar amounts of Vitamin B2 per 500 calories.
• Both Cooked Broccoli Raab as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Canned Asparagus with Liquids:

• 500 calories of Cooked Broccoli Raab have 4.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Sodium than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 2.4 times more Copper, 2.1 times more Selenium, 1.5 times more Zinc and 1.7 times more Water than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Asparagus with Liquids contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.7 times more Fat, 30.2 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 4 times more Omega 6, 1.3 times more Carbohydrate and 2.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Asparagus with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Canned Asparagus with Liquids provide inadequate amounts of Omega 3