Comparing Nutrients in 14 ounces Asparagus VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	17% 22g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	13.6% 9.84g	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	5.47% 3.97g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	34% 0.44mg	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	51.6% 206μg	8.93% 35.7μg	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	24.7% 22.2mg	12% 10.7mg	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	30% 4.5mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	46% 0.41mg	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	106% 8.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	77.7% 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	29.5% 206mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 370g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Asparagus versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Asparagus vs Canned Carrots with Salt:

• 14 ounces of Asparagus have 7.9 times more Vitamin B1, 4.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B9, 2.1 times more Vitamin C, 1.5 times more Vitamin E and 4.2 times more Vitamin K than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 14.7 times more Vitamin A than Raw Asparagus.
• Both Asparagus and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Asparagus as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Asparagus vs Canned Carrots with Salt:

• 14 ounces of Asparagus have 1.8 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 5.8 times more Selenium and 2.1 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.8 times more Manganese and 121 times more Sodium than Raw Asparagus.
• Both Asparagus and Canned Carrots with Salt contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Asparagus have 1.4 times more Fiber and 3.4 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate and 1.3 times more Sugars than Raw Asparagus.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Asparagus as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.