Comparing Nutrients in 7 ounces Cooked Frozen Asparagus VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.8% 4.92g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	17% 0.22mg	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	67% 268μg	4.47% 18μg	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	54% 48.4mg	5.95% 5.36mg	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	16% 2.4mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23% 0.21mg	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	14% 1.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	39% 0.89mg	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	14% 97mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Asparagus VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Asparagus versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Asparagus vs Canned Carrots with Salt:

• 7 ounces of Cooked Frozen Asparagus have 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 15 times more Vitamin B9, 9 times more Vitamin C, 1.6 times more Vitamin E and 8.2 times more Vitamin K than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 14 times more Vitamin A and 5.6 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Asparagus as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Asparagus vs Canned Carrots with Salt:

• 7 ounces of Cooked Frozen Asparagus have 1.3 times more Magnesium, 2 times more Phosphorus, 9.8 times more Selenium and 1.6 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.4 times more Calcium, 3.2 times more Manganese and 80.7 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Canned Carrots with Salt contain similar levels of Copper, Iron, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Asparagus have 4.6 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.9 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Canned Carrots with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Carbohydrate
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Asparagus as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.