Comparing Nutrients in 7 ounces Asparagus VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.92% 7.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 0.31mg	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	14.7% 103mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Asparagus vs Frozen Broccoli Spears:

• 7 ounces of Asparagus have 2 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin A, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 12.2 times more Vitamin C and 2.4 times more Vitamin K than Raw Asparagus.
• Both Asparagus and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• Both Raw Asparagus as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Asparagus have 5.3 times more Copper, 3 times more Iron, 1.2 times more Selenium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Calcium and 1.6 times more Manganese than Raw Asparagus.
• Both Asparagus and Frozen Broccoli Spears contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asparagus have 1.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 12.5 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Asparagus.
• 7 ounces of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Asparagus VS Frozen Broccoli Spears

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

Asparagus is a good source of fiber, folate, and vitamins A, C, and K. It also contains antioxidants that may help reduce inflammation and support overall health. On the other hand, frozen broccoli spears are also rich in fiber, vitamins C and K, and antioxidants. Both asparagus and broccoli are nutritious choices that can contribute to a well-rounded vegan diet.

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

Both 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, incorporating more frozen broccoli spears into your diet may help you lose weight more easily. Remember to pair them with a variety of other nutrient-dense foods for a balanced diet.

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

Both asparagus and frozen broccoli spears are nutritious choices for muscle gain. Asparagus is a good source of vitamins A, C, and K, as well as folate and fiber, while broccoli is rich in vitamin C, vitamin K, and fiber. Both vegetables are low in calories and high in antioxidants, which can help reduce inflammation and support muscle recovery. To gain more muscles while training consistently, it is important to focus on a well-rounded diet that includes a variety of nutrient-dense foods, including a mix of vegetables, whole grains, legumes, nuts, seeds, and plant-based proteins. Incorporating both asparagus and frozen broccoli spears into your meals can help provide a range of essential nutrients that support muscle growth and overall health.

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

Asparagus has a higher environmental impact compared to frozen broccoli spears due to factors such as water usage, transportation emissions, and land use. Asparagus is typically grown in water-intensive conditions and often requires long-distance transportation, contributing to its higher carbon footprint. On the other hand, frozen broccoli spears can be more sustainable as broccoli is a hardy crop that can be grown in various climates with less water and transportation needs. Choosing locally grown and seasonal produce can further reduce the environmental impact of your food choices.