Comparing Nutrients in 100 calories Cooked Frozen Asparagus with SaltVS Boiled Broccoli

Weight per 100 calories

Cooked Frozen Asparagus with Salt

556g

Boiled Broccoli

286g

Boiled and Drained Broccoli has 1.9 times more energy per unit of mass than Boiled Frozen Asparagus, drained with Salt, which is low in comparison to other foods. Cooked Frozen Asparagus with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus with Salt or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Asparagus with Salt

51%

16%

33%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Cooked Frozen Asparagus with Saltvs Boiled Broccoli

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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2.4%2.33g

Fat

1.2%1.17g

2.33 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.67%0.53g

Saturated Fat

0.71%0.23g

0.53 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g

Omega 3

21.3%0.34g

0.056 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.7%0.97g

Omega 6

0.86%0.15g

0.97 gvs0.15 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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8.2%10.7g

Carbohydrate

15.8%20.5g

10.7 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.45%1.78g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.78 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.4%8.9g

Fiber

25%9.43g

8.9 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.3%16.4g

Protein

12%6.8g

16.4 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Asparagus with Saltvs Boiled Broccoli

24.7%222μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

222 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

15%0.18mg

Thiamine

0.36 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B2

27%0.35mg

Riboflavin

0.57 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.77mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

5.77 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.6%0.88mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.88 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.55%0.11mg

Vitamin B6

44%0.57mg

Pyridoxine

0.11 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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188%750μg

Vitamin B9

77%309μg

Folates and Folic Acid

750 μgvs309 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 .

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151%136mg

Vitamin C

206%185mg

Ascorbic acid

136 mgvs185 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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44.4%6.67mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

6.67 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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370%444μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

444 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Asparagus with Saltvs Boiled Broccoli

10%100mg

Calcium

11.4%114mg

100 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65%0.58mg

Copper

19.4%0.17mg

0.58 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

24%1.9mg

3.1 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg

Magnesium

14.3%60mg

55.6 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

24%0.55mg

0.78 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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39%272mg

Phosphorus

27.3%191mg

272 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%956mg

Potassium

24.6%837mg

956 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.4%21.7μg

Selenium

8.3%4.57μg

21.7 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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89%1333mg

Sodium

7.8%117mg

1333 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.7%2.28mg

Zinc

11.7%1.3mg

2.28 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%523g

Water

6.9%255g

523 gvs255 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 Cooked Frozen Asparagus with Salt vs Boiled Broccoli:

Boiled Frozen Asparagus, drained with Salt have 2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin K per 100 kcal.
Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Asparagus with Salt vs Boiled Broccoli:

Boiled Frozen Asparagus, drained with Salt have 3.3 times more Copper, 1.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 4.7 times more Selenium, 11.4 times more Sodium, 1.8 times more Zinc and 2.1 times more Water than Boiled and Drained Broccoli.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Asparagus, drained with Salt have 2 times more Fat, 2.4 times more Saturated Fat, 6.7 times more Omega 6 and 2.4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.1 times more Omega 3, 1.9 times more Carbohydrate and 2.2 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with SaltBoiled BroccoliVS Boiled Balsam-pear , Leafy Tips with SaltCooked Frozen Asparagus with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Asparagus with SaltVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus with Salt or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: