Comparing Nutrients in 5 ounces Cooked Asparagus VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	8.43% 11g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	7.98% 5.8g	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	1.54% 1.1g	0.55% 0.4g	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	% 0.6g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.88g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.16% 0.12mg	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	53% 211μg	3.9% 15.6μg	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	12% 11mg	3.62% 3.26mg	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	14% 2.13mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	16% 1.3mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	10.3% 0.24mg	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	11% 76.5mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Asparagus versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Asparagus vs Cooked Frozen Carrots:

• 5 ounces of Cooked Asparagus have 5.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 13.5 times more Vitamin B9, 3.3 times more Vitamin C, 1.5 times more Vitamin E and 3.7 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 16.9 times more Vitamin A than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Asparagus vs Cooked Frozen Carrots:

• 5 ounces of Cooked Asparagus have 2 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 10.2 times more Selenium and 1.7 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium and 4.2 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Frozen Carrots contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Asparagus have 4.1 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Omega 3, 1.9 times more Carbohydrate, 3.1 times more Sugars and 1.7 times more Fiber than Boiled and Drained Asparagus.
• 5 ounces of Cooked Asparagus provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.