Comparing Nutrients in 14 ounces Asparagus VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Asparagus	Boiled Carrots	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 10.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 370g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Asparagus vs Boiled Carrots:

• Raw Asparagus have 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 22.4 times more Vitamin A and 1.7 times more Vitamin B6 than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Asparagus as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs Boiled Carrots:

• Raw Asparagus have 11.1 times more Copper, 6.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 3.3 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Asparagus have 2.8 times more Fructose and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Fiber than Raw Asparagus.
• Both Raw Asparagus as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.