Comparing Nutrients in 500 calories Cooked Asparagus with SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Cooked Asparagus with Salt

2273g

Frozen Chopped Broccoli

1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Asparagus with Salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus with Salt

34%

59%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cooked Asparagus with Saltvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g

Fat

5.75%5.58g

5 gvs5.58 g

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

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3.4%1.1g

Saturated Fat

2.64%0.85g

1.1 gvs0.85 g

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

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41%0.66g

Omega 3

126%2g

0.66 gvs2 g

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

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10%1.73g

Omega 6

3.5%0.6g

1.73 gvs0.6 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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72%93g

Carbohydrate

70.7%92g

93 gvs92 g

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

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40.8%29.5g

Sugars

36%26g

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

29.5 gvs26 g

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

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24.8%18g

Fructose

22%16g

≤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]

18 gvs16 g

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

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%9.55g

Glucose

%14.4g

9.55 gvs14.4 g

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

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%1.8g

Sucrose

1.8 gvsNA g

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

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120%45.5g

Fiber

152%57.7g

45.5 gvs57.7 g

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

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97%54.5g

Protein

96%54g

54.5 gvs54 g

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

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Vitamins

Cooked Asparagus with Saltvs Frozen Chopped Broccoli

126%1136μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1136 μgvs1000 μg

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

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307%3.7mg

Vitamin B1

85%1mg

Thiamine

3.7 mgvs1 mg

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

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243%3.16mg

Vitamin B2

142%1.85mg

Riboflavin

3.16 mgvs1.85 mg

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

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154%24.6mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

24.6 mgvs9.04 mg

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

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102%5.1mg

Vitamin B5

107%5.37mg

Pantothenic acid

5.1 mgvs5.37 mg

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

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138%1.8mg

Vitamin B6

192%2.5mg

Pyridoxine

1.8 mgvs2.5 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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847%3386μg

Vitamin B9

322%1288μg

Folates and Folic Acid

3386 μgvs1288 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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194%175mg

Vitamin C

1205%1085mg

Ascorbic acid

175 mgvs1085 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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227%34mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

34 mgvs23.5 mg

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

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958%1150μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

1150 μgvs1560 μg

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

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Minerals

Cooked Asparagus with Saltvs Frozen Chopped Broccoli

52.3%523mg

Calcium

108%1077mg

523 mgvs1077 mg

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

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417%3.75mg

Copper

81%0.73mg

3.75 mgvs0.73 mg

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

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12.4%498μg

Fluoride

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

498 μgvsNA μg

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

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259%20.7mg

Iron

195%15.6mg

20.7 mgvs15.6 mg

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

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75.8%318mg

Magnesium

82.4%346mg

318 mgvs346 mg

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

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152%3.5mg

Manganese

246%5.65mg

3.5 mgvs5.65 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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175%1227mg

Phosphorus

137%962mg

1227 mgvs962 mg

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

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150%5091mg

Potassium

120%4077mg

5091 mgvs4077 mg

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

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252%139μg

Selenium

98%54μg

139 μgvs54 μg

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

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364%5455mg

Sodium

30.8%462mg

5455 mgvs462 mg

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

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124%13.6mg

Zinc

84%9.23mg

13.6 mgvs9.23 mg

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

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57%2105g

Water

47.5%1759g

2105 gvs1759 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Asparagus with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Asparagus with Salt have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B6, 6.2 times more Vitamin C and 1.4 times more Vitamin K than Boiled and Drained Asparagus with Salt.
Both Boiled and Drained Asparagus with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 500 kcal.
Both Boiled and Drained Asparagus with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Asparagus with Salt have 5.1 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium, 2.6 times more Selenium, 11.8 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium and 1.6 times more Manganese than Boiled and Drained Asparagus with Salt.
Both Boiled and Drained Asparagus with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Asparagus with Salt have 2.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Asparagus with Salt.
Both Boiled and Drained Asparagus with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
Both Boiled and Drained Asparagus with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Asparagus with SaltVS Canned Asparagus with LiquidsFrozen Chopped BroccoliVS Canned Asparagus with LiquidsCooked Asparagus with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cooked Asparagus with SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Asparagus with Salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: