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Comparing Nutrients in 100 calories Canned AsparagusVS Broccoli

Weight per 100 calories

Canned Asparagus
526g
Broccoli
294g

Raw Broccoli has 1.8 times more energy per unit of mass than Canned Asparagus Solids, which is low in comparison to other foods. Canned Asparagus having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Asparagus
35%
24%
41%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.53%3.42g
Fat
1.12%1.1g
3.42 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.77g
Saturated Fat
1.05%0.34g
0.77 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.93%0.079g
Omega 3
11.6%0.19g
0.079 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.33%1.4g
Omega 6
0.85%0.14g
1.4 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.96%13g
Carbohydrate
15%19.5g
13 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.7%5.58g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.58 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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]
NA gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
20%7.65g
8.42 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11.3g
Protein
15%8.3g
11.3 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

24%216μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
216 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.8%0.32mg
Vitamin B1
17.4%0.21mg
Thiamine
0.32 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.5%0.53mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.53 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.02mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
5.02 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14.6%0.73mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.73 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.58 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%505μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
505 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
108%97mg
Vitamin C
292%262mg
Ascorbic acid
97 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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43%6.42mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
6.42 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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181%217μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
217 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.42%84.2mg
Calcium
14%138mg
84.2 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.51mg
Copper
16%0.14mg
0.51 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.63mg
Iron
27%2.15mg
9.63 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.6mg
Magnesium
14.7%61.8mg
52.6 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg
Manganese
27%0.62mg
0.89 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.3%226mg
Phosphorus
27.7%194mg
226 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
26.6%905mg
Potassium
27.3%929mg
905 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.3%8.95μg
Selenium
13.4%7.35μg
8.95 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
101%1511mg
Sodium
6.47%97mg
1511 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
11%1.2mg
2.1 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%495g
Water
7.1%263g
495 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Asparagus vs Broccoli:
Comparing minerals per 100 calories for Canned Asparagus vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: