Comparing Nutrients in 5 ounces Cooked Asparagus VS Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Frozen Carrots	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.74g	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	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.2% 0.062mg	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	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	10.5% 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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Frozen Carrots per 5 oz

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

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

• 5 ounces of Cooked Asparagus have 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 14.9 times more Vitamin B9, 3.1 times more Vitamin C, 2.6 times more Vitamin E and 2.9 times more Vitamin K than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 14.2 times more Vitamin A than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Frozen Carrots provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained Asparagus as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Asparagus have 2.2 times more Copper, 2.1 times more Iron, 1.6 times more Phosphorus, 8.7 times more Selenium and 1.8 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.6 times more Calcium and 4.9 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Frozen Carrots contain similar levels of Magnesium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Asparagus have 3.1 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.9 times more Carbohydrate, 3.7 times more Sugars and 1.7 times more Fiber than Boiled and Drained Asparagus.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.