Comparing Nutrients in 100 calories Frozen Asparagus VS Frozen Carrots

Weight per 100 calories

• Frozen Asparagus: 417g
• Frozen Carrots: 278g

Frozen Carrots, Unprepared have 1.5 times more energy per unit of mass than Frozen Asparagus, Unprepared, which is low in comparison to other foods. Frozen Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.04% 0.69g	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	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	21% 7.9g	24% 9.17g	38g per day for Men 19-50 years
Protein	24% 13.5g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	21.8% 196μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	20.3% 0.26mg	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	6.94% 27.8μg	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	7.7% 6.94mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Calcium	10.4% 104mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	23% 0.21mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	20.7% 0.48mg	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% 92mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	10.3% 383g	6.76% 250g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 28.7 times more Vitamin B9 and 19.1 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 10.1 times more Vitamin A than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Asparagus vs Frozen Carrots:

• Frozen Asparagus, Unprepared have 2.8 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 2.7 times more Zinc and 1.5 times more Water than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.7 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Carrots, Unprepared have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Asparagus, Unprepared have 6.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Fat, 2.3 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Carrots, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
• Both Frozen Asparagus, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.