Comparing Nutrients in 1 pound Frozen Carrots VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Asparagus	35%	4%	61%

Macro Nutrients

	Frozen Carrots	Asparagus	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 1.04g	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Asparagus	Recommended Dietary Allowance
Vitamin A	358% 3221μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Asparagus	Recommended Dietary Allowance
Calcium	16.3% 163mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 408g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Asparagus per 1 lb

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

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

• 1 pound of Frozen Carrots has 18.7 times more Vitamin A than Asparagus.
• While 1 lb of Raw Asparagus contains 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B9, 2.2 times more Vitamin C, 2 times more Vitamin E and 2.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Asparagus provide similar amounts of Vitamin B6 per one pound.
• Both Frozen Carrots, Unprepared as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Asparagus:

• 1 pound of Frozen Carrots has 1.5 times more Calcium and 34 times more Sodium than Asparagus.
• While 1 lb of Raw Asparagus contains 2.6 times more Copper, 4.9 times more Iron, 1.6 times more Phosphorus, 3.3 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Asparagus contain similar levels of Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 2 times more Carbohydrate, 2.5 times more Sugars and 1.6 times more Fiber than Asparagus.
• While 1 lb of Raw Asparagus contains 2.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.