Comparing Nutrients in 500 calories Asparagus VS Canned Carrots with Salt

Weight per 500 calories

• Asparagus: 2500g
• Canned Carrots with Salt: 2000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	74.6% 97g	85.2% 111g	130g per day for Men 19-50 years
Sugars	65% 47g	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	34.5% 25g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	79% 30g	38g per day for Men 19-50 years
Protein	98% 55g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	106% 950μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	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	325% 1300μg	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	156% 140mg	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	188% 28.3mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	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	669% 53.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	186% 1300mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	63% 2331g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 9.9 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 7.2 times more Vitamin B9, 2.6 times more Vitamin C, 1.9 times more Vitamin E and 5.3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.7 times more Vitamin A than Raw Asparagus.
• Both Raw Asparagus and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Asparagus as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Asparagus have 2.3 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.3 times more Manganese and 96.8 times more Sodium than Raw Asparagus.
• Both Raw Asparagus and Drained Canned Carrots with Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Asparagus have 1.8 times more Fiber and 4.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 500 kcal.
• Both Raw Asparagus as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.