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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Asparagus	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	14.6% 10.6g	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	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	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	681% 6130μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	84.6% 1.1mg	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	20% 80μg	240% 960μg	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	22.2% 20mg	204% 184mg	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	48.7% 7.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	344% 413μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Asparagus	Recommended Dietary Allowance
Calcium	31% 310mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	107% 0.96mg	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	65% 5.2mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	74% 1.7mg	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	28.6% 200mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	191% 2870mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 930g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Asparagus per 1 kg

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 15 times more Vitamin A than Canned Asparagus.
• While 1 kg of Canned Asparagus Solids contains 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 12 times more Vitamin B9, 9.2 times more Vitamin C, 1.7 times more Vitamin E and 4.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Asparagus provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.9 times more Calcium and 2.6 times more Manganese than Canned Asparagus.
• While 1 kg of Canned Asparagus Solids contains 3.5 times more Iron, 2.2 times more Phosphorus, 4.3 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Asparagus contain similar levels of Copper, Magnesium, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 kilogram of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.2 times more Carbohydrate and 2.3 times more Sugars than Canned Asparagus.
• While 1 kg of Canned Asparagus Solids contains 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Asparagus offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 1 kilogram of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Asparagus Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.