Comparing Nutrients in 500 calories Canned Asparagus with Liquids VS Carrots

Weight per 500 calories

• Canned Asparagus with Liquids: 3333g
• Carrots: 1220g

Raw Carrots have 2.7 times more energy per unit of mass than Canned Asparagus Solids and Liquids, which is low in comparison to other foods. Canned Asparagus with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Asparagus with Liquids or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Asparagus with Liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	90% 117g	130g per day for Men 19-50 years
Sugars	46% 33.3g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	90% 34g	38g per day for Men 19-50 years
Protein	107% 60g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	144% 1300μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.7% 4.13mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	708% 2833μg	58% 232μg	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	611% 550mg	80% 72mg	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	64.4% 9.67mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1300μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Carrots	Recommended Dietary Allowance
Calcium	50% 500mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	396% 3.57mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	250% 20mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	76% 1.74mg	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	181% 1267mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	169% 5733mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	97% 53.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	57.8% 867mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	142% 15.7mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	85% 3144g	29% 1077g	3700g per day for Men 19-50 years

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

• Canned Asparagus Solids and Liquids have 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 12.2 times more Vitamin B9, 7.6 times more Vitamin C, 1.2 times more Vitamin E and 8.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 7.8 times more Vitamin A than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Asparagus Solids and Liquids have 1.2 times more Calcium, 6.5 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 43.7 times more Selenium, 5.4 times more Zinc and 2.9 times more Water than Raw Carrots.
• Both Canned Asparagus Solids and Liquids and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Asparagus Solids and Liquids have 2.1 times more Fat, 5.5 times more Omega 3, 2.1 times more Omega 6 and 5.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids and Raw Carrots have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Asparagus Solids and Liquids as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.