Comparing Nutrients in 500 calories Frozen Asparagus VS Frozen Carrots

Weight per 500 calories

• Frozen Asparagus: 2083g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 1.5 times more energy per unit of mass than Frozen Asparagus, Unprepared, which is low in comparison to other foods. Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	104% 39.6g	121% 46g	38g per day for Men 19-50 years
Protein	120% 67.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	109% 979μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	101% 1.3mg	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	995% 3979μg	34.7% 139μg	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	736% 663mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Carrots	Recommended Dietary Allowance
Calcium	52% 521mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	114% 1.03mg	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	190% 15.2mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	103% 2.38mg	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	190% 1333mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	33.8% 1251g	3700g per day for Men 19-50 years

Frozen Asparagus VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Frozen Carrots?

Lets compare vitamin content per 500 calories of Frozen Asparagus vs Frozen Carrots:

• 500 calories of Frozen Asparagus have 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 28.7 times more Vitamin B9 and 19.1 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 10.1 times more Vitamin A than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Asparagus vs Frozen Carrots:

• 500 calories of Frozen Asparagus have 2.8 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 2.7 times more Zinc and 1.5 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 5.7 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Carrots contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Asparagus have 6.2 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.3 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Carrots offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Frozen Asparagus provide inadequate amounts of Omega 3