Comparing Nutrients in 300 calories Boiled Carrots VS Cooked Asparagus

Weight per 300 calories

• Boiled Carrots: 857g
• Cooked Asparagus: 1364g

Boiled Carrots have 1.6 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	43% 56g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	24.5% 17.7g	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	4.26% 3.1g	15% 10.8g	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	% 3.43g	% 5.73g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.1g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	811% 7303μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	83% 1.08mg	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	30% 120μg	508% 2032μg	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	34.3% 31mg	117% 105mg	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	59% 8.83mg	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Calcium	25.7% 257mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	7.47% 299μg	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	36.4% 2.9mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	91% 2.1mg	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	36.7% 257mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	21% 773g	34% 1263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cooked Asparagus:

• Boiled and Drained Carrots have 10.7 times more Vitamin A and 1.2 times more Vitamin B6 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 16.9 times more Vitamin B9, 3.4 times more Vitamin C, 2.3 times more Vitamin E and 5.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Cooked Asparagus:

• Boiled and Drained Carrots have 1.4 times more Fluoride and 2.6 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 15.4 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 13.9 times more Selenium, 4.8 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Asparagus have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.3 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.9 times more Fat, 46.1 times more Omega 3, 1.4 times more Omega 6, 3.5 times more Fructose and 5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Asparagus have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.