Comparing Nutrients in 100 calories Asparagus VS Carrots

Weight per 100 calories

• Asparagus: 500g
• Carrots: 244g

Raw Carrots have 2.1 times more energy per unit of mass than Raw Asparagus, which is low in comparison to other foods. Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Asparagus	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	18% 23.4g	130g per day for Men 19-50 years
Sugars	13% 9.4g	16% 11.6g	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	6.9% 5g	1.85% 1.34g	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	% 3.25g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 8.76g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	18% 6.83g	38g per day for Men 19-50 years
Protein	19.6% 11g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Carrots	Recommended Dietary Allowance
Vitamin A	21% 190μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.6% 0.72mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.71mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 260μg	11.6% 46.3μg	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	31% 28mg	16% 14.4mg	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	37.7% 5.65mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	134% 10.7mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	15% 0.35mg	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	37% 260mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	12.6% 466g	5.82% 215g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 4.4 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 1.9 times more Vitamin C, 3.5 times more Vitamin E and 6.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 10.7 times more Vitamin A than Raw Asparagus.
• Both Raw Asparagus as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Asparagus vs Carrots:

• Raw Asparagus have 1.5 times more Calcium, 8.6 times more Copper, 14.6 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 47.2 times more Selenium, 4.6 times more Zinc and 2.2 times more Water than Raw Carrots.
• While Raw Carrots contain 16.8 times more Sodium than Raw Asparagus.

Comparison of macro-nutrients per 100 calories:

• Raw Asparagus have 10.3 times more Omega 3, 3.7 times more Fructose, 1.5 times more Fiber and 4.8 times more Protein than Raw Carrots.
• Both Raw Asparagus and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 100 kcal.
• Both Raw Asparagus as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.