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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	34.2% 25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	338% 1350μg	22.5% 90μg	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	271% 244mg	30% 27mg	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	80% 12mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	116% 1.04mg	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	70% 5.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	70% 490mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Asparagus with Salt has 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 15 times more Vitamin B9, 9 times more Vitamin C, 1.6 times more Vitamin E and 8.2 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 14 times more Vitamin A and 5.6 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Frozen Asparagus, drained with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Asparagus with Salt has 1.3 times more Magnesium, 2 times more Phosphorus, 9.8 times more Selenium and 1.6 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.4 times more Calcium and 3.2 times more Manganese than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Carrots with Salt contain similar levels of Copper, Iron, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Asparagus with Salt has 4.6 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.9 times more Carbohydrate and 7.8 times more Sugars than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt provide inadequate amounts of Carbohydrate
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Asparagus, drained with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.