Comparing Nutrients in 100 calories Frozen Asparagus VS Canned Carrots with Salt

Weight per 100 calories

• Frozen Asparagus: 417g
• Canned Carrots with Salt: 400g

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

Which food has more nutrients per 100 calories - Frozen Asparagus or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.9g	15.8% 6g	38g per day for Men 19-50 years
Protein	24% 13.5g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	199% 796μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	147% 133mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.04mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	78.3% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 267mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Asparagus vs Canned Carrots with Salt:

• Frozen Asparagus, Unprepared have 7 times more Vitamin B1, 4.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 22.1 times more Vitamin B9 and 12.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.4 times more Vitamin A than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Asparagus vs Canned Carrots with Salt:

• Frozen Asparagus, Unprepared have 1.4 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium, 4.4 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Manganese and 29 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Drained Canned Carrots with Salt have similar amounts of Calcium, Iron and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 1.3 times more Omega 6, 1.3 times more Fiber and 5.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Omega 3 and 1.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Drained Canned Carrots with Salt have similar amounts of Energy per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.