Comparing Nutrients in 1 kilogram Cooked Asparagus VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Asparagus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	18% 13g	34% 24.6g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	43% 24g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	86% 1.12mg	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	373% 1490μg	20% 80μg	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	85.6% 77mg	22.2% 20mg	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	100% 15mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 230mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	196% 4.5mg	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	77% 540mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 926g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Asparagus vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Asparagus have 8.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 18.6 times more Vitamin B9, 3.9 times more Vitamin C, 2.1 times more Vitamin E and 5.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.3 times more Vitamin A and 1.4 times more Vitamin B6 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Asparagus have 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.3 times more Potassium, 15.3 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 2.9 times more Manganese and 17.1 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Asparagus have 3.6 times more Omega 3 and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Asparagus as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.