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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.65% 11.2g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	12% 4.54g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	39% 0.51mg	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	96% 386μg	10.2% 41μg	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	83% 75mg	13.6% 12.2mg	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	35% 5.26mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	52.4% 0.47mg	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	34% 2.72mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	88.7% 2.04mg	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	24.6% 172mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Asparagus with Liquids and Salt has 3 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 9.4 times more Vitamin B9, 6.1 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots with Salt.
• Both Canned Asparagus with Liquids and Salt and Canned Carrots with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Canned Asparagus Solids and Liquids with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Asparagus with Liquids and Salt has 1.6 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.7 times more Calcium and 3 times more Manganese than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Canned Carrots with Salt contain similar levels of Copper, Iron, Potassium, Sodium and Water per one pound.
• 1 pound of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Asparagus with Liquids and Salt has 2.8 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.2 times more Carbohydrate and 1.5 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• 1 pound of Canned Asparagus with Liquids and Salt provide inadequate amounts of Carbohydrate
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Canned Asparagus Solids and Liquids with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.