Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.96% 1.4g	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	11% 4.25g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.7% 0.14mg	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	20% 79.4μg	30% 120μg	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	63% 57mg	26% 23.4mg	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	12.5% 1.87mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	17% 0.15mg	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	11% 0.86mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	9.37% 0.22mg	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	9.92% 69.5mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin A, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin C, 4.6 times more Vitamin E and 2.3 times more Vitamin K than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Asparagus with Liquids provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 3.1 times more Copper, 2.3 times more Selenium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Asparagus with Liquids contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 10.5 times more Omega 3, 2.2 times more Carbohydrate, 1.5 times more Sugars, 3 times more Fiber and 1.7 times more Protein than Canned Asparagus with Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled Chopped Frozen Broccoli as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.