Comparing Nutrients in 1 pound Cooked Frozen Asparagus VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Asparagus	Carrots	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	2% 1.45g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Carrots	Recommended Dietary Allowance
Vitamin A	20% 181μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	153% 612μg	21.5% 86μg	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	123% 111mg	29.7% 26.8mg	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	36.3% 5.44mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Carrots	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	31.8% 2.54mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	28.2% 0.65mg	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	31.8% 222mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 1.8 times more Vitamin B2, 7.1 times more Vitamin B9, 4.1 times more Vitamin C, 1.8 times more Vitamin E and 6.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 20.9 times more Vitamin A, 1.7 times more Vitamin B5 and 6.9 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled and Drained Frozen Asparagus as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Asparagus vs Carrots:

• Boiled and Drained Frozen Asparagus have 2.3 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus, 39 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.9 times more Potassium and 23 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Carrots have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Asparagus have 1.8 times more Omega 6 and 3.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Energy, 5 times more Carbohydrate, 14.8 times more Sugars and 1.8 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.