Comparing Nutrients in 1 pound Asparagus VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Asparagus	Carrots	Recommended Dietary Allowance
Energy	3.13% 91kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	1.07% 0.18g	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	13.5% 17.6g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 16.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18% 9.98g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Carrots	Recommended Dietary Allowance
Vitamin A	19% 172μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	59% 236μg	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	28.2% 25.4mg	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	34% 5.13mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	121% 9.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	33.7% 236mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B9, 1.7 times more Vitamin E and 3.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 22 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Asparagus.
• Both Raw Asparagus and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Asparagus as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Asparagus vs Carrots:

• Raw Asparagus have 4.2 times more Copper, 7.1 times more Iron, 1.5 times more Phosphorus, 23 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 1.6 times more Potassium and 34.5 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Raw Carrots have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.8 times more Fructose and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Energy, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Fiber than Raw Asparagus.
• Both Raw Asparagus as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.