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#1: Asparagus×
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#2: Spinach×
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#3: Broccoli×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Asparagus vs Spinach vs Broccoli

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)1% DV20 calories
  • Spinach100 grams (x1)1% DV23 calories
  • Broccoli100 grams (x1)2% DV34 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)0% DV0.1g
  • Spinach100 grams (x1)1% DV0.4g
  • Broccoli100 grams (x1)1% DV0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)1% DV3.9g
  • Spinach100 grams (x1)1% DV3.6g
  • Broccoli100 grams (x1)2% DV6.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)4% DV2.2g
  • Spinach100 grams (x1)6% DV2.9g
  • Broccoli100 grams (x1)6% DV2.8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)0% DV0mg
  • Spinach100 grams (x1)0% DV0mg
  • Broccoli100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)8% DV2.1g
  • Spinach100 grams (x1)9% DV2.2g
  • Broccoli100 grams (x1)10% DV2.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)4% DV1.9g
  • Spinach100 grams (x1)1% DV0.4g
  • Broccoli100 grams (x1)3% DV1.7g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)12% DV2.1mg
  • Spinach100 grams (x1)15% DV2.7mg
  • Broccoli100 grams (x1)4% DV0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)2% DV24mg
  • Spinach100 grams (x1)8% DV99mg
  • Broccoli100 grams (x1)4% DV47mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Asparagus100 grams (x1)4% DV202mg
  • Spinach100 grams (x1)12% DV558mg
  • Broccoli100 grams (x1)7% DV316mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
20
(1%)
23
(1%)
34
(2%)
Fat (g)
(%DV)
0.1
(0%)
0.4
(1%)
0.4
(1%)
Protein (g)
(%DV)
2.2
(4%)
2.9
(6%)
2.8
(6%)
Carbohydrate (g)
(%DV)
3.9
(1%)
3.6
(1%)
6.6
(2%)
Sugars (g)
(%DV)
1.9
(4%)
0.4
(1%)
1.7
(3%)
Fiber (g)
(%DV)
2.1
(8%)
2.2
(9%)
2.6
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0.1
(1%)
Net-Carbs (g)1.81.44
Trans Fatty Acids (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
24
(2%)
99
(8%)
47
(4%)
Iron, Fe (mg)
(%DV)
2.1
(12%)
2.7
(15%)
0.7
(4%)
Potassium, K (mg)
(%DV)
202
(4%)
558
(12%)
316
(7%)
Magnesium (mg)
(%DV)
14
(3%)
79
(19%)
21
(5%)
Phosphorus, P (mg)
(%DV)
52
(4%)
49
(4%)
66
(5%)
Sodium (mg)
(%DV)
2
(0%)
79
(3%)
33
(1%)
Zinc, Zn (mg)
(%DV)
0.5
(5%)
0.5
(5%)
0.4
(4%)
Copper, Cu (mg)
(%DV)
0.2
(21%)
0.1
(14%)
0
(5%)
Manganese (mg)
(%DV)
0.2
(7%)
0.9
(39%)
0.2
(9%)
Selenium, Se (μg)
(%DV)
2.3
(4%)
1
(2%)
2.5
(5%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~
Iodine, I (μg)~~~
Chlorine (mg)~~~
Chromium (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
38
(4%)
469
(52%)
31
(3%)
Vitamin C (mg)
(%DV)
5.6
(6%)
28.1
(31%)
89.2
(99%)
Thiamin (B1) (mg)
(%DV)
0.1
(12%)
0.1
(7%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0.2
(15%)
0.1
(9%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.7
(5%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(5%)
0.1
(1%)
0.6
(11%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.2
(11%)
0.2
(10%)
Biotin (μg)~~~
Folate (B9) (μg)
(%DV)
52
(13%)
194
(49%)
63
(16%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
52
(13%)
194
(49%)
63
(16%)
Folate DFE (μg)
(%DV)
52
(13%)
194
(49%)
63
(16%)
Choline (mg)
(%DV)
16
(3%)
19.3
(4%)
18.7
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg)000
Carotene, beta (μg)
(%RDA)
449
(4%)
5626
(52%)
361
(3%)
Carotene, alpha (μg)
(%RDA)
9
(0%)
0
(0%)
25
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
1
(0%)
Vitamin A, IU (IU)
(%DV)
756
(25%)
9377
(313%)
623
(21%)
Lycopene (μg)000
Lut + Zeaxanthin (μg)710121981403
Vitamin E (mg)
(%DV)
1.1
(8%)
2
(14%)
0.8
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~~
Vitamin D3 (μg)~~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
41.6
(35%)
482.9
(402%)
101.6
(85%)
Vitamin K1 (μg)0~0
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)93.291.489.3
Ash (g)121
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
PRAL score-1.94-11.92-4.01
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Soluble Fiber (g)~~~
Insoluble Fiber (g)~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)0.20.10.1
Glucose (Dextrose) (g)0.70.10.5
Fructose (g)10.20.7
Lactose (g)000.2
Maltose (g)000.2
Galactose (g)00.10
Starch (g)~~0
Carbohydrate, other (g)~~~
Total sugar alcohols (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
10
(1%)
138
(9%)
63
(4%)
Omega 6s (mg)
(%AI)
40
(0%)
26
(0%)
49
(0%)
Omega 3 to Omega 6 Ratio0.25
 
5.31
 
1.29
 
Omega 6 to Omega 3 Ratio4
 
0.19
 
0.78
 
18:3 n-3 c,c,c (ALA) (mg)~
 
~
 
~
 
20:5 n-3 (EPA) (mg)000
22:5 n-3 (DPA) (mg)000
22:6 n-3 (DHA) (mg)000
Trans-Polyenoic Fats (mg)~
 
~
 
~
 
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Phytosterols (mg)249~
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)0102
15:0 (mg)0~0
16:0 (mg)404984
17:0 (mg)0~0
18:0 (mg)0418
20:0 (mg)0~6
22:0 (mg)0~4
24:0 (mg)0~~
Fatty acids, total monounsaturated (mg)0
 
10
 
31
 
14:1 (mg)0~0
15:1 (mg)0~0
16:1 undifferentiated (mg)0
 
5
 
0
 
16:1 c (mg)~~~
17:1 (mg)0~2
18:1 undifferentiated (mg)0
 
5
 
29
 
18:1 c (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)000
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
24:1 c (mg)~~~
Fatty acids, total polyunsaturated (mg)50
 
165
 
112
 
18:2 undiff (mg)402649
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 i (mg)~~~
18:3 undiff (mg)1013863
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~0
20:3 undifferentiated (mg)0
 
~
 
0
 
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Trans-Monoenoic Fats (mg)~
 
~
 
~
 
16:1 t (mg)~~~
18:1 t (mg)~~~
22:1 t (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:2 t,t (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)11030
Tryptophan (mg)
(%RDI)
27
(10%)
39
(14%)
33
(12%)
Threonine (mg)
(%RDI)
84
(8%)
122
(12%)
88
(8%)
Isoleucine (mg)
(%RDI)
75
(5%)
147
(11%)
79
(6%)
Leucine (mg)
(%RDI)
128
(5%)
223
(8%)
129
(5%)
Lysine (mg)
(%RDI)
104
(5%)
174
(8%)
135
(6%)
Methionine (mg)
(%RDI)
31
(4%)
53
(7%)
38
(5%)
Cystine (mg)
(%RDI)
31
(11%)
35
(12%)
28
(10%)
Phenylalanine (mg)
(%RDI)
75
(9%)
129
(15%)
117
(13%)
Tyrosine (mg)
(%RDI)
52
(6%)
108
(12%)
50
(6%)
Valine (mg)
(%RDI)
115
(6%)
161
(9%)
125
(7%)
Arginine (mg)91162191
Histidine (mg)
(%RDI)
49
(7%)
64
(9%)
59
(8%)
Alanine (mg)115142104
Aspartic acid (mg)508240325
Glutamic acid (mg)233343542
Glycine (mg)9313489
Proline (mg)71112110
Serine (mg)106104121
Hydroxyproline (mg)~~~
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