Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.89% 0.15g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.3% 0.31mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Asparagus with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Asparagus with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin C and 1.6 times more Vitamin K than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt provide similar amounts of Vitamin A and Vitamin E per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Asparagus with Salt:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium, 1.3 times more Magnesium and 1.9 times more Manganese than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 4.3 times more Copper, 2.2 times more Selenium and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.6 times more Omega 3 and 1.5 times more Fiber than Cooked Asparagus with Salt.
• Both Frozen Chopped Broccoli and Cooked Asparagus with Salt offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.