Comparing Nutrients in 100 grams Boiled Broccoli VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Asparagus	35%	4%	61%

Macro Nutrients

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	3% 3.88g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	2.6% 1.88g	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	1.02% 0.74g	1.38% 1g	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	% 0.49g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.23g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7% 0.091mg	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	27% 108μg	13% 52μg	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	72% 65mg	6.22% 5.6mg	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	9.67% 1.45mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Asparagus	Recommended Dietary Allowance
Calcium	4% 40mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	6.87% 0.16mg	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	9.57% 67mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Asparagus per 100 g

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

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

• 100 grams of Boiled Broccoli have 2 times more Vitamin A, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 11.6 times more Vitamin C, 1.3 times more Vitamin E and 3.4 times more Vitamin K than Asparagus.
• While 100 g of Raw Asparagus contain 2.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Asparagus provide similar amounts of Vitamin B2 per 100 grams.
• Both Boiled and Drained Broccoli as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Asparagus:

• 100 grams of Boiled Broccoli have 1.7 times more Calcium, 1.5 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 20.5 times more Sodium than Asparagus.
• While 100 g of Raw Asparagus contain 3.1 times more Copper, 3.2 times more Iron and 1.4 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Asparagus contain similar levels of Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 11.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Fiber than Asparagus.
• While 100 g of Raw Asparagus contain 1.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Asparagus provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Asparagus provide inadequate amounts of Energy and Omega 6 in 100 grams.