Comparing Nutrients in 100 grams Asparagus VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Asparagus	Broccoli	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.88g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	2.34% 1.7g	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	1.38% 1g	0.94% 0.68g	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	% 0.65g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.1g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	13.5% 0.18mg	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	13% 52μg	15.8% 63μg	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	6.22% 5.6mg	99% 89.2mg	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	7.53% 1.13mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	5.44% 0.049mg	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	26.8% 2.14mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	9.13% 0.21mg	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	7.43% 52mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Asparagus vs Broccoli:

• Raw Asparagus have 1.2 times more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 15.9 times more Vitamin C and 2.4 times more Vitamin K than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Vitamin B9 per 100 g.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Asparagus vs Broccoli:

• Raw Asparagus have 3.9 times more Copper, 2.9 times more Iron and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 16.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Asparagus have 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Energy, 6.3 times more Omega 3, 1.7 times more Carbohydrate and 1.3 times more Protein than Raw Asparagus.
• Both Raw Asparagus and Raw Broccoli have similar amounts of Sugars and Fiber per 100 g.
• Both Raw Asparagus as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.