Comparing Nutrients in 500 calories Canned Asparagus VS Canned Carrots with Salt

Weight per 500 calories

• Canned Asparagus: 2632g
• Canned Carrots with Salt: 2000g

Drained Canned Carrots with Salt have 1.3 times more energy per unit of mass than Canned Asparagus Solids, which is very low in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Asparagus or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	38.5% 28g	68.4% 49.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	79% 30g	38g per day for Men 19-50 years
Protein	101% 56.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	120% 1079μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	172% 2.24mg	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	632% 2526μg	45% 180μg	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	538% 484mg	60% 54mg	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	214% 32mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	42% 421mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	231% 2.08mg	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	602% 48mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	62.7% 263mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	195% 4.47mg	391% 9mg	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	162% 1132mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	133% 4526mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	504% 7553mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	67% 2473g	50.2% 1859g	3700g per day for Men 19-50 years

Canned Asparagus VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Asparagus or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Canned Asparagus vs Canned Carrots with Salt:

• 500 calories of Canned Asparagus have 4.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 14 times more Vitamin B9, 9 times more Vitamin C, 2.2 times more Vitamin E and 5.5 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 10.3 times more Vitamin A than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Asparagus vs Canned Carrots with Salt:

• 500 calories of Canned Asparagus have 1.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 1.6 times more Sodium, 2 times more Zinc and 1.3 times more Water than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2 times more Manganese than Canned Asparagus Solids.
• Both Canned Asparagus and Canned Carrots with Salt contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Asparagus have 4.5 times more Fat, 5.4 times more Saturated Fat, 1.8 times more Omega 3, 4.5 times more Omega 6, 1.4 times more Fiber and 4.4 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.7 times more Carbohydrate and 1.8 times more Sugars than Canned Asparagus Solids.
• Both Canned Asparagus and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6