Comparing Nutrients in 7 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	1.64% 47.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26.7% 0.35mg	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	95% 379μg	46.6% 187μg	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	70% 63mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	7.94% 0.071mg	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	18% 1.45mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	22% 0.51mg	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	18% 127mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Asparagus versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Frozen Broccoli Spears:

• 7 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 7 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 seven ounces.
• Both Frozen Asparagus, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Frozen Broccoli Spears:

• 7 ounces of Frozen Asparagus have 3.8 times more Copper and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Frozen Broccoli Spears

What are the health benefits of Frozen Asparagus compared to Frozen Broccoli Spears?

Both frozen asparagus and frozen broccoli spears are nutritious choices. Asparagus is a good source of fiber, folate, and vitamins A, C, and K. Broccoli is also high in fiber and provides vitamins C, K, and A, as well as folate and potassium. Both vegetables are low in calories and rich in antioxidants, which can help reduce inflammation and support overall health. Including a variety of vegetables in your diet, such as frozen asparagus and broccoli spears, can help provide a range of essential nutrients for optimal health.

Can I lose weight easier by eating more Frozen Asparagus or Frozen Broccoli Spears?

Both frozen asparagus and frozen broccoli spears are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to asparagus. Therefore, if your goal is to lose weight, you may find it easier to achieve by incorporating more frozen broccoli spears into your diet. Remember to pair them with other nutrient-dense foods and maintain a balanced diet for optimal weight loss results.

Should I eat more Frozen Asparagus or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both frozen asparagus and frozen broccoli spears are excellent choices for building muscle while training consistently. They are both low in calories and high in essential nutrients such as fiber, vitamins, and minerals. To support muscle growth, it is important to consume an adequate amount of protein, which can be found in plant-based sources such as legumes, tofu, tempeh, and nuts and seeds. Incorporating a variety of vegetables, including asparagus and broccoli, into your diet can help provide the necessary nutrients for muscle recovery and growth.

What is the environmental impact of producing Frozen Asparagus compared to Frozen Broccoli Spears?

Both frozen asparagus and frozen broccoli spears have a relatively low environmental impact compared to animal products. However, broccoli typically has a slightly lower environmental impact than asparagus due to its lower water and land requirements for production. Choosing either frozen asparagus or broccoli spears can be a sustainable choice for the environment.