Comparing Nutrients in 5 ounces Broccoli VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.11g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Asparagus	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 11.6 times more Vitamin C and 2 times more Vitamin K than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cooked Asparagus:

• Raw Broccoli has 2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.4 times more Copper, 2.4 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Energy, 2.2 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Raw Broccoli and Boiled and Drained Asparagus have similar amounts of Fructose and Protein per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.