Comparing Nutrients in 1 pound Frozen Asparagus VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	14.3% 18.6g	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	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	26% 14.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	217% 866μg	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	160% 144mg	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	NA	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

	Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	41.4% 3.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	41.5% 290mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.4% 422g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 6.7 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 21.2 times more Vitamin B9 and 11.8 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.9 times more Vitamin A than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Asparagus, Unprepared have 1.3 times more Copper, 1.8 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 2.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.2 times more Manganese and 30.3 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Drained Canned Carrots with Salt have similar amounts of Calcium, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Asparagus, Unprepared have 1.3 times more Fiber and 5 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.