Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	309% 2781μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	27.6% 0.36mg	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	9.07% 36.3μg	169% 676μg	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	10% 9.07mg	39% 35mg	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% 3.3mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Calcium	14% 141mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	29.5% 2.36mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	30.4% 0.7mg	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	13% 91mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Carrots with Liquids and Salt has 12.3 times more Vitamin A and 1.4 times more Vitamin B6 than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 8.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 18.6 times more Vitamin B9, 3.9 times more Vitamin C, 2.1 times more Vitamin E and 5.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Calcium, 2.9 times more Manganese and 17.1 times more Sodium than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.3 times more Potassium, 15.3 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Asparagus contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Carbohydrate and 1.9 times more Sugars than Cooked Asparagus.
• While 1 lb of Boiled and Drained Asparagus contains 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Asparagus offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.