Comparing Nutrients in 5 ounces Frozen Asparagus VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19% 0.25mg	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	67.7% 271μg	33.3% 133μg	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	50% 45mg	108% 97mg	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	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	5.67% 0.051mg	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	13% 1.03mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	15.8% 0.36mg	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	13% 91mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Asparagus vs Frozen Broccoli Spears:

• 5 ounces of Frozen Asparagus have 1.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per five ounces.
• Both Frozen Asparagus, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Asparagus vs Frozen Broccoli Spears:

• 5 ounces of Frozen Asparagus have 3.8 times more Copper and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.6 times more Calcium and 1.3 times more Manganese than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears contain similar levels of Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Broccoli Spears contain 25 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.