Comparing Nutrients in 300 calories Asparagus VS Canned Carrots with Salt

Weight per 300 calories

• Asparagus: 1500g
• Canned Carrots with Salt: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Asparagus or Canned Carrots with Salt?

Macros Ratio

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

Macro Nutrients

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	39% 28g	41% 29.8g	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	20.7% 15g	NA	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	% 9.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	59% 33g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	103% 1.34mg	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	195% 780μg	27% 108μg	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	93% 84mg	36% 32.4mg	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	113% 17mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	139% 1.25mg	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	401% 32mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	235% 5.4mg	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	111% 780mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	30% 1115g	3700g per day for Men 19-50 years

Asparagus VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Asparagus or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Asparagus vs Canned Carrots with Salt:

• 300 calories of Asparagus have 9.9 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 7.2 times more Vitamin B9, 2.6 times more Vitamin C, 1.9 times more Vitamin E and 5.3 times more Vitamin K than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 11.7 times more Vitamin A than Raw Asparagus.
• Both Asparagus and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Asparagus as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Asparagus vs Canned Carrots with Salt:

• 300 calories of Asparagus have 2.3 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.3 times more Manganese and 96.8 times more Sodium than Raw Asparagus.
• Both Asparagus and Canned Carrots with Salt contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Asparagus have 1.8 times more Fiber and 4.3 times more Protein than Canned Carrots with Salt.
• Both Asparagus and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per 300 calories.
• Both Raw Asparagus as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.