Comparing Nutrients in 100 grams Canned Asparagus with LiquidsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Boiled Broccoli

23%

68%

100 g ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Boiled Broccoli

0.52%15kcal

Energy

1.2%35kcal

15 kcalvs35 kcal

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

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0.19%0.18g

Fat

0.42%0.41g

0.18 gvs0.41 g

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

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0.13%0.041g

Saturated Fat

0.25%0.079g

0.041 gvs0.079 g

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

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0.25%0.004g

Omega 3

7.44%0.12g

0.004 gvs0.12 g

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

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0.44%0.075g

Omega 6

0.3%0.051g

0.075 gvs0.051 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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1.9%2.48g

Carbohydrate

5.52%7.18g

2.48 gvs7.18 g

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

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1.38%1g

Sugars

1.9%1.4g

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

1 gvs1.4 g

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

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Fructose

1.02%0.74g

≤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 gvs0.74 g

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

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Glucose

%0.49g

NA gvs0.49 g

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

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Sucrose

%0.08g

NA gvs0.08 g

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

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2.63%1g

Fiber

8.7%3.3g

1 gvs3.3 g

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

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3.2%1.8g

Protein

4.25%2.38g

1.8 gvs2.38 g

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

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Vitamins

Canned Asparagus with Liquidsvs Boiled Broccoli

4.33%39μg

Vitamin A

8.56%77μg

RAE, retinol activity equivalents

39 μgvs77 μg

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

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4.5%0.054mg

Vitamin B1

5.25%0.063mg

Thiamine

0.054 mgvs0.063 mg

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

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6.85%0.089mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.089 mgvs0.12 mg

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

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5.3%0.85mg

Vitamin B3

3.46%0.55mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.55 mg

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

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2.48%0.12mg

Vitamin B5

12.3%0.62mg

Pantothenic acid

0.12 mgvs0.62 mg

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

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7.54%0.098mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.098 mgvs0.2 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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21.3%85μg

Vitamin B9

27%108μg

Folates and Folic Acid

85 μgvs108 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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18.3%16.5mg

Vitamin C

72%65mg

Ascorbic acid

16.5 mgvs65 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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1.93%0.29mg

Vitamin E

9.67%1.45mg

Tocopherols and Tocotrienols

0.29 mgvs1.45 mg

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

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32.5%39μg

Vitamin K

118%141μg

Phytomenadione or phylloquinone

39 μgvs141 μg

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

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Minerals

Canned Asparagus with Liquidsvs Boiled Broccoli

1.5%15mg

Calcium

4%40mg

15 mgvs40 mg

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

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12%0.11mg

Copper

6.78%0.061mg

0.11 mgvs0.061 mg

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

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Fluoride

0.1%4μg

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

NA μgvs4 μg

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

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7.5%0.6mg

Iron

8.38%0.67mg

0.6 mgvs0.67 mg

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

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2.14%9mg

Magnesium

5%21mg

9 mgvs21 mg

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

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6.6%0.15mg

Manganese

8.43%0.19mg

0.15 mgvs0.19 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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5.43%38mg

Phosphorus

9.57%67mg

38 mgvs67 mg

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

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5.06%172mg

Potassium

8.6%293mg

172 mgvs293 mg

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

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2.9%1.6μg

Selenium

2.9%1.6μg

1.6 μgvs1.6 μg

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

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1.73%26mg

Sodium

2.73%41mg

26 mgvs41 mg

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

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4.27%0.47mg

Zinc

4.1%0.45mg

0.47 mgvs0.45 mg

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

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2.55%94g

Water

2.4%89.3g

94 gvs89.3 g

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

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Lets compare vitamin content per 100 grams of Canned Asparagus with Liquids vs Boiled Broccoli:

Canned Asparagus Solids and Liquids have 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Vitamin A, 1.4 times more Vitamin B2, 5 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 3.9 times more Vitamin C, 5 times more Vitamin E and 3.6 times more Vitamin K than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 g.
Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Asparagus with Liquids vs Boiled Broccoli:

Canned Asparagus Solids and Liquids have 1.8 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Sodium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Iron, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Broccoli contains 2.3 times more Energy, 29.8 times more Omega 3, 2.9 times more Carbohydrate, 1.4 times more Sugars, 3.3 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with SaltBoiled BroccoliVS Cooked Frozen Asparagus with SaltCanned Asparagus with LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 grams Canned Asparagus with LiquidsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: