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

Weight per 500 calories

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

Canned Carrots with Salt have 1.3 times more energy per 100g than Canned Asparagus. It has very low energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Canned Carrots With Salt VS Canned Asparagus Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 10.3 times more Vitamin A than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 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 Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 2 times more Manganese than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 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 Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Asparagus contain similar levels of Calcium and Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.7 times more Carbohydrate and 1.8 times more Sugars than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 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 Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6