Comparing Nutrients in 7 ounces Asparagus VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.92% 7.7g	11% 14.2g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	3.8% 2.76g	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	2.74% 2g	2.03% 1.47g	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	% 1.3g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.5% 0.4mg	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	25.8% 103μg	53.6% 214μg	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	12.3% 11mg	143% 129mg	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	15% 2.24mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	53% 4.25mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	16.7% 0.38mg	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	14.7% 103mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin A, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 11.6 times more Vitamin C, 1.3 times more Vitamin E and 3.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Asparagus vs Boiled Broccoli:

• Raw Asparagus have 3.1 times more Copper, 3.2 times more Iron and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 20.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Asparagus have 1.4 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Energy, 11.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Broccoli have similar amounts of Protein per 7 oz.
• Both Raw Asparagus as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.