Comparing Nutrients in 100 grams Cooked Asparagus with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.03% 1.47g	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	1.1% 0.79g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	10% 0.13mg	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	37.3% 149μg	14% 56μg	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	8.56% 7.7mg	44.6% 40mg	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	10% 1.5mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.4% 0.91mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	9.7% 0.22mg	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	7.7% 54mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Asparagus with Salt versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Asparagus with Salt vs Cooked Chopped Frozen Broccoli:

• 100 grams of Cooked Asparagus with Salt have 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin B6, 5.2 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B5 and Vitamin E per 100 grams.
• Both Boiled and Drained Asparagus with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Asparagus with Salt vs Cooked Chopped Frozen Broccoli:

• 100 grams of Cooked Asparagus with Salt have 4.9 times more Copper, 1.5 times more Iron, 1.6 times more Potassium, 8.7 times more Selenium, 21.8 times more Sodium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium and 1.4 times more Manganese than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Chopped Frozen Broccoli contain 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Asparagus with Salt.
• 100 grams of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Asparagus with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 100 grams.