Comparing Nutrients in 500 calories Frozen Carrots VS Cooked Asparagus

Weight per 500 calories

• Frozen Carrots: 1389g
• Cooked Asparagus: 2273g

Frozen 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Carrots	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	84.4% 110g	72% 93g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	% 9.55g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 1.8g	g per day for Men 19-50 years
Fiber	121% 46g	120% 45.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Asparagus	Recommended Dietary Allowance
Calcium	50% 500mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.4% 6.1mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	65.5% 458mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	57% 2105g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Asparagus Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Carrots have 8.7 times more Vitamin A than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 6 times more Vitamin B1, 6.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 24.4 times more Vitamin B9, 5 times more Vitamin C, 4.3 times more Vitamin E and 4.7 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Carrots have 3 times more Sodium than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 3.6 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 14.3 times more Selenium, 3 times more Zinc and 1.7 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Asparagus contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 2 times more Omega 6 and 2.2 times more Sugars than Cooked Asparagus.
• While 500 kcal of Boiled and Drained Asparagus contain 2.8 times more Omega 3, 4.2 times more Fructose and 5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Asparagus offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.