Comparing Nutrients in 1 kilogram Canned Asparagus VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.55% 190kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	64.6% 0.84mg	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	240% 960μg	27.5% 110μg	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	204% 184mg	25.6% 23mg	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	81.3% 12mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	344% 413μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	91% 0.82mg	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	229% 18.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	72.6% 1.67mg	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	61.4% 430mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.4% 940g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Asparagus versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Asparagus vs Cooked Frozen Carrots:

• 1 kilogram of Canned Asparagus has 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B6, 8.7 times more Vitamin B9, 8 times more Vitamin C, 1.2 times more Vitamin E and 3 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 20.6 times more Vitamin A and 1.3 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Asparagus vs Cooked Frozen Carrots:

• 1 kilogram of Canned Asparagus has 3.5 times more Iron, 1.4 times more Phosphorus, 2.8 times more Selenium and 4.9 times more Sodium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Carrots contain similar levels of Copper, Magnesium, Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Asparagus lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Asparagus has 3.7 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.9 times more Omega 3, 3.1 times more Carbohydrate, 3.8 times more Sugars and 2.1 times more Fiber than Canned Asparagus Solids.
• 1 kilogram of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.