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

Weight per 500 calories

• Cooked Asparagus: 2273g
• Canned Carrots with Salt: 2000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	72% 93g	85.2% 111g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	79% 30g	38g per day for Men 19-50 years
Protein	97% 54.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	126% 1136μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	52.3% 523mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	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	259% 20.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	175% 1227mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	57% 2105g	50.2% 1859g	3700g per day for Men 19-50 years

Cooked Asparagus VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Asparagus have 10.2 times more Vitamin B1, 5.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 18.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.3 times more Vitamin E and 5.9 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 9.8 times more Vitamin A than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Asparagus 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 Cooked Asparagus vs Canned Carrots with Salt:

• 500 calories of Cooked Asparagus have 1.8 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 1.4 times more Potassium, 17.3 times more Selenium and 2.6 times more Zinc than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.6 times more Manganese and 15.2 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Carrots with Salt contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus have 3 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.7 times more Sugars than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6