Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	1% 29kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	1.48% 1.92g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.44% 0.32g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.54% 0.02mg	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	23.5% 94μg	33.8% 135μg	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	76% 68.3mg	27% 24.4mg	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% 1.35mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11.7% 0.11mg	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	9% 0.72mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.1% 0.14mg	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	8.43% 59mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Asparagus per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.5 times more Vitamin B5, 8.8 times more Vitamin B6, 2.8 times more Vitamin C and 1.3 times more Vitamin K than Cooked Frozen Asparagus.
• While 100 g of Boiled and Drained Frozen Asparagus contain 2.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cooked Frozen Asparagus:

• 100 grams of Frozen Broccoli Spears have 2.3 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Asparagus.
• While 100 g of Boiled and Drained Frozen Asparagus contain 2.9 times more Copper and 2.1 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 12.5 times more Omega 3, 2.8 times more Carbohydrate, 4.6 times more Sugars and 1.9 times more Fiber than Cooked Frozen Asparagus.
• Both Frozen Broccoli Spears and Cooked Frozen Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Frozen Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Energy and Omega 6 in 100 grams.