Comparing Nutrients in 1 pound Asparagus VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	27% 35g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	25.5% 18.5g	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	6.26% 4.54g	1.75% 1.27g	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	% 2.95g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 15.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	39.4% 15g	38g per day for Men 19-50 years
Protein	18% 9.98g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	19% 172μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	29.3% 0.38mg	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	59% 236μg	12.5% 50μg	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	28.2% 25.4mg	11.6% 10.4mg	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	34% 5.13mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	41.3% 0.37mg	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	121% 9.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	33% 0.76mg	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	33.7% 236mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Asparagus has 4.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.7 times more Vitamin B9, 2.4 times more Vitamin C and 3.1 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 22.3 times more Vitamin A than Raw Asparagus.
• Both Asparagus and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• Both Raw Asparagus as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Asparagus has 2.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Selenium and 1.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium and 29.5 times more Sodium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Carrots contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Asparagus has 3.8 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 4.4 times more Omega 3, 2 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Fiber than Raw Asparagus.
• 1 pound of Asparagus provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Asparagus as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.