Comparing Nutrients in 5 ounces Canned Asparagus VS 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	0.93% 27kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	2.87% 2.1g	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	5.97% 2.27g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	34% 136μg	20% 79.4μg	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	29% 26mg	63% 57mg	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	11.5% 1.73mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.35% 0.048mg	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	32.4% 2.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	13.7% 0.32mg	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	8.7% 61mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Canned Asparagus have 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin B5, 2.2 times more Vitamin C and 2.1 times more Vitamin K than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B6 and Vitamin E per five ounces.
• Both Canned Asparagus Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Asparagus vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Canned Asparagus have 2.8 times more Copper, 3 times more Iron, 1.2 times more Potassium, 2.4 times more Selenium, 26.1 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Calcium, 1.3 times more Magnesium and 1.3 times more Manganese than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Asparagus lack sufficient amounts of Calcium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Canned Asparagus Solids.
• 5 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.