Comparing Nutrients in 500 calories Boiled Carrots VS Canned Asparagus

Weight per 500 calories

• Boiled Carrots: 1429g
• Canned Asparagus: 2632g

Boiled Carrots have 1.8 times more energy per 100g than Canned Asparagus. It has 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 - Boiled Carrots or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Boiled Carrots	Canned Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	90% 117g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	111% 42g	38g per day for Men 19-50 years
Protein	19.4% 11g	101% 56.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	120% 1079μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	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

	Boiled Carrots	Canned Asparagus	Recommended Dietary Allowance
Calcium	43% 429mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	602% 48mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	62.7% 263mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	133% 4526mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	504% 7553mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	35% 1288g	67% 2473g	3700g per day for Men 19-50 years

Boiled Carrots VS Canned Asparagus Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Carrots have 11.3 times more Vitamin A than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 12.6 times more Vitamin B9, 9.4 times more Vitamin C, 2.2 times more Vitamin E and 5.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Asparagus provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Carrots as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain 10.4 times more Copper, 9.9 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 9.1 times more Sodium, 3.7 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Asparagus contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.8 times more Carbohydrate and 1.8 times more Sugars than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 6.7 times more Fat, 9 times more Saturated Fat, 27.6 times more Omega 3, 5.7 times more Omega 6 and 5.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Asparagus offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6