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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.57% 0.041g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.6% 0.11mg	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	53% 211μg	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	12% 11mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	9.5% 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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 5.2 times more Vitamin C and 1.7 times more Vitamin K than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Asparagus with Salt provide similar amounts of Vitamin A and Vitamin E per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 1.4 times more Manganese than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain 4.9 times more Copper, 1.5 times more Iron, 1.6 times more Potassium, 8.7 times more Selenium, 21.8 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Asparagus with Salt contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Cooked Asparagus with Salt.
• 5 ounces of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.