Comparing Nutrients in 1 pound Canned Carrots with Salt VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Carrots with Salt	Asparagus	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	281% 2531μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	31.8% 0.41mg	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	10.2% 41μg	59% 236μg	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	13.6% 12.2mg	28.2% 25.4mg	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	22.4% 3.36mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Asparagus	Recommended Dietary Allowance
Calcium	11.3% 113mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	95% 0.86mg	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	36.3% 2.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	31% 0.72mg	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	15.6% 109mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 423g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Carrots with Salt has 14.7 times more Vitamin A and 1.2 times more Vitamin B6 than Asparagus.
• While 1 lb of Raw Asparagus contains 7.9 times more Vitamin B1, 4.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B9, 2.1 times more Vitamin C, 1.5 times more Vitamin E and 4.2 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 2.8 times more Manganese and 121 times more Sodium than Asparagus.
• While 1 lb of Raw Asparagus contains 1.8 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 5.8 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Asparagus contain similar levels of Calcium, Potassium and Water per one pound.
• 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 Carrots with Salt has 1.4 times more Carbohydrate and 1.3 times more Sugars than Asparagus.
• While 1 lb of Raw Asparagus contains 1.4 times more Fiber and 3.4 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.