Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Asparagus	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.9% 2.1g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16.8% 0.22mg	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	33.2% 133μg	47.6% 191μg	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	124% 112mg	40.6% 36.5mg	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	16% 2.42mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Asparagus	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	21% 0.19mg	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	20% 1.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	14.7% 0.34mg	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% 99mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Asparagus per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 2 times more Vitamin B5, 3.1 times more Vitamin C and 2 times more Vitamin K than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Asparagus provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Asparagus:

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium and 1.6 times more Selenium than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 2.5 times more Copper, 2.3 times more Iron and 12 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Asparagus contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 7 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Canned Asparagus.
• 7 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.