Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	3.68% 2.66g	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	NA	1.96% 1.4g	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	NA	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	97% 869μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.92% 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	2.83% 11.3μg	18.4% 73.7μg	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	3.15% 2.83mg	8.8% 7.94mg	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	6.9% 1.03mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Asparagus	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	9.2% 0.74mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.74% 0.22mg	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	4.05% 28.3mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Asparagus per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Asparagus:

• 5 ounces of Canned Carrots with Liquids and Salt have 16.1 times more Vitamin A and 1.2 times more Vitamin B6 than Asparagus.
• While 5 oz of Raw Asparagus contain 7.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 6.5 times more Vitamin B9, 2.8 times more Vitamin C, 1.5 times more Vitamin E and 4.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Asparagus:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 2.8 times more Manganese and 120 times more Sodium than Asparagus.
• While 5 oz of Raw Asparagus contain 1.8 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus, 5.8 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Asparagus contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Carbohydrate and 1.3 times more Sugars than Asparagus.
• While 5 oz of Raw Asparagus contain 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Asparagus offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.