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

Weight per 500 calories

Cooked Frozen Asparagus with Salt

2778g

Frozen Chopped Broccoli

1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Boiled Frozen Asparagus, drained with Salt, which is very low in comparison to other foods. Cooked Frozen Asparagus with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Asparagus with Salt

51%

16%

33%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cooked Frozen 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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12%11.7g

Fat

5.75%5.58g

11.7 gvs5.58 g

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

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8.33%2.67g

Saturated Fat

2.64%0.85g

2.67 gvs0.85 g

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

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17.4%0.28g

Omega 3

126%2g

0.28 gvs2 g

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

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28.6%4.86g

Omega 6

3.5%0.6g

4.86 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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41%53.3g

Carbohydrate

70.7%92g

53.3 gvs92 g

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

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12.3%8.9g

Sugars

36%26g

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

8.9 gvs26 g

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

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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]

NA gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 g

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

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Sucrose

NA gvsNA g

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

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117%44.4g

Fiber

152%57.7g

44.4 gvs57.7 g

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

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146%82g

Protein

96%54g

82 gvs54 g

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

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Vitamins

Cooked Frozen Asparagus with Saltvs Frozen Chopped Broccoli

123%1111μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1111 μgvs1000 μg

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

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150%1.8mg

Vitamin B1

85%1mg

Thiamine

1.8 mgvs1 mg

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

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220%2.86mg

Vitamin B2

142%1.85mg

Riboflavin

2.86 mgvs1.85 mg

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

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180%29mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

29 mgvs9.04 mg

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

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87.8%4.4mg

Vitamin B5

107%5.37mg

Pantothenic acid

4.4 mgvs5.37 mg

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

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42.7%0.56mg

Vitamin B6

192%2.5mg

Pyridoxine

0.56 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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938%3750μg

Vitamin B9

322%1288μg

Folates and Folic Acid

3750 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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753%678mg

Vitamin C

1205%1085mg

Ascorbic acid

678 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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222%33.3mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

33.3 mgvs23.5 mg

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

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1852%2222μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2222 μgvs1560 μg

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

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Minerals

Cooked Frozen Asparagus with Saltvs Frozen Chopped Broccoli

50%500mg

Calcium

108%1077mg

500 mgvs1077 mg

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

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324%2.9mg

Copper

81%0.73mg

2.9 mgvs0.73 mg

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

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Fluoride

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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194%15.6mg

Iron

195%15.6mg

15.6 mgvs15.6 mg

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

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66%278mg

Magnesium

82.4%346mg

278 mgvs346 mg

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

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169%3.9mg

Manganese

246%5.65mg

3.9 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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194%1361mg

Phosphorus

137%962mg

1361 mgvs962 mg

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

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141%4778mg

Potassium

120%4077mg

4778 mgvs4077 mg

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

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197%108μg

Selenium

98%54μg

108 μgvs54 μg

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

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444%6667mg

Sodium

30.8%462mg

6667 mgvs462 mg

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

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104%11.4mg

Zinc

84%9.23mg

11.4 mgvs9.23 mg

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

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70.6%2614g

Water

47.5%1759g

2614 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 Frozen Asparagus with Salt vs Frozen Chopped Broccoli:

Boiled Frozen Asparagus, drained with Salt have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 500 kcal.
Both Boiled Frozen Asparagus, drained 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 Frozen Asparagus with Salt vs Frozen Chopped Broccoli:

Boiled Frozen Asparagus, drained with Salt have 4 times more Copper, 1.4 times more Phosphorus, 2 times more Selenium, 14.4 times more Sodium, 1.2 times more Zinc and 1.5 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium and 1.5 times more Manganese than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Asparagus, drained with Salt have 2.1 times more Fat, 3.2 times more Saturated Fat, 8.2 times more Omega 6 and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.9 times more Sugars and 1.3 times more Fiber than Boiled Frozen Asparagus, drained with Salt.
Both Boiled Frozen Asparagus, drained with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Boiled Frozen Asparagus, drained 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 Frozen Asparagus with SaltVS Boiled Balsam-pear , Leafy Tips with SaltFrozen Chopped BroccoliVS Boiled Balsam-pear , Leafy Tips with SaltCooked Frozen Asparagus with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: