Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Asparagus

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Asparagus: 1500g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	44.3% 32g	39% 28g	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	20.7% 15g	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	% 9.75g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	83% 31.5g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	888% 7996μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	105% 1.37mg	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	26% 104μg	195% 780μg	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	29% 26mg	93% 84mg	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	63.5% 9.52mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Calcium	40.4% 404mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	315% 2.84mg	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	84.8% 6.8mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	103% 2.37mg	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	37.3% 261mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	37.8% 1398g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Asparagus Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Carrots with Liquids and Salt have 14 times more Vitamin A than Asparagus.
• While 300 kcal of Raw Asparagus contain 8.7 times more Vitamin B1, 6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 7.5 times more Vitamin B9, 3.2 times more Vitamin C, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Asparagus provide similar amounts of Vitamin B6 per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Liquids and Salt have 2.5 times more Manganese and 104.3 times more Sodium than Asparagus.
• While 300 kcal of Raw Asparagus contain 2.1 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 3 times more Phosphorus, 1.3 times more Potassium, 6.6 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 Asparagus contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 1.2 times more Carbohydrate than Asparagus.
• While 300 kcal of Raw Asparagus contain 1.4 times more Omega 3, 1.3 times more Fiber and 4.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Asparagus offer comparable quantities of Energy and Sugars per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Asparagus provide inadequate amounts of Omega 6 in 300 calories.