Comparing Nutrients in 500 calories Boiled Carrots VS Cooked Asparagus

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked Asparagus: 2273g

Boiled Carrots have 1.6 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	72% 93g	130g per day for Men 19-50 years
Sugars	68% 49.3g	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 1.8g	g per day for Men 19-50 years
Fiber	113% 43g	120% 45.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Asparagus	Recommended Dietary Allowance
Calcium	43% 429mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	12.4% 498μg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	152% 3.5mg	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	175% 1227mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	35% 1288g	57% 2105g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 10.7 times more Vitamin A and 1.2 times more Vitamin B6 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 16.9 times more Vitamin B9, 3.4 times more Vitamin C, 2.3 times more Vitamin E and 5.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Carrots have 1.4 times more Fluoride and 2.6 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 15.4 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 13.9 times more Selenium, 4.8 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Asparagus have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.3 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.9 times more Fat, 46.1 times more Omega 3, 1.4 times more Omega 6, 3.5 times more Fructose and 5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Asparagus have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.