Comparing Nutrients in 100 calories Cooked Asparagus VS Broccoli

Weight per 100 calories

• Cooked Asparagus: 455g
• Broccoli: 294g

Raw Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Cooked Asparagus or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	6.9% 5g	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	4.95% 3.6g	2.76% 2g	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	% 1.9g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.29g	g per day for Men 19-50 years
Fiber	24% 9.1g	20% 7.65g	38g per day for Men 19-50 years
Protein	19.5% 11g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	39.6% 0.51mg	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	169% 677μg	46.3% 185μg	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	39% 35mg	292% 262mg	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	45.5% 6.8mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	27% 0.62mg	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	35% 245mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	11.4% 421g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Asparagus vs Broccoli:

• Boiled and Drained Asparagus have 2.5 times more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B9 and 3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 7.5 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Asparagus vs Broccoli:

• Boiled and Drained Asparagus have 5.2 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 3.8 times more Selenium, 2.3 times more Zinc and 1.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium and 1.5 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Broccoli have similar amounts of Magnesium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Asparagus have 2.4 times more Omega 6, 1.8 times more Fructose and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat and 1.4 times more Omega 3 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Boiled and Drained Asparagus as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.