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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Canned Asparagus with Liquids:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin C, 4.2 times more Vitamin E and 2.1 times more Vitamin K than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Canned Asparagus with Liquids:

• 5 ounces of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.8 times more Selenium than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 2.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Asparagus with Liquids contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 26.3 times more Omega 3, 1.9 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Canned Asparagus with Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.