Comparing Nutrients in 5 ounces Cooked Asparagus VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	2.7% 1.97g	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	1.54% 1.1g	1.45% 1.05g	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	% 0.6g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.11g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	22% 0.28mg	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	53% 211μg	38.3% 153μg	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	12% 11mg	102% 92mg	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	14% 2.13mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	0.14% 5.67μg	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	16% 1.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	12% 0.27mg	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	11% 76.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Asparagus vs Boiled Broccoli:

• Boiled and Drained Asparagus have 2.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin A, 2.7 times more Vitamin B5, 2.5 times more Vitamin B6, 8.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Asparagus vs Boiled Broccoli:

• Boiled and Drained Asparagus have 2.7 times more Copper, 1.4 times more Iron, 3.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 2.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 5 oz.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli contains 1.6 times more Energy, 4.1 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Broccoli have similar amounts of Sugars, Fructose and Protein per 5 oz.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.