Comparing Nutrients in 7 ounces Asparagus VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Asparagus	Frozen Carrots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.92% 7.7g	12% 15.7g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	13% 9.45g	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	2.74% 2g	0.85% 0.62g	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	% 1.3g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 8.04g	g per day for Men 19-50 years
Fiber	11% 4.17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	25.8% 103μg	4.96% 20μg	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	12.3% 11mg	5.5% 4.96mg	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	15% 2.24mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	16.3% 0.15mg	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	53% 4.25mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	14.8% 0.34mg	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	14.7% 103mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Asparagus vs Frozen Carrots:

• 7 ounces of Asparagus have 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B9, 2.2 times more Vitamin C, 2 times more Vitamin E and 2.4 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 18.7 times more Vitamin A than Raw Asparagus.
• Both Asparagus and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Asparagus as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Frozen Carrots:

• 7 ounces of Asparagus have 2.6 times more Copper, 4.9 times more Iron, 1.6 times more Phosphorus, 3.3 times more Selenium and 1.6 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.5 times more Calcium and 34 times more Sodium than Raw Asparagus.
• Both Asparagus and Frozen Carrots contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asparagus have 2.8 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2 times more Carbohydrate, 2.5 times more Sugars and 1.6 times more Fiber than Raw Asparagus.
• 7 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Asparagus as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Asparagus VS Frozen Carrots

What are the health benefits of Asparagus compared to Frozen Carrots?

Asparagus is a good source of fiber, folate, vitamins A, C, E, and K, as well as antioxidants. It also contains prebiotics that support gut health. On the other hand, frozen carrots are rich in beta-carotene, fiber, and vitamin K1. Both vegetables offer health benefits, but asparagus provides a wider range of nutrients and antioxidants compared to frozen carrots.

Can I lose weight easier by eating more Asparagus or Frozen Carrots?

Both asparagus and frozen carrots are low in calories and high in fiber, making them great choices for weight loss. However, asparagus is lower in calories and carbohydrates compared to frozen carrots, which may make it slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of vegetables, including both asparagus and frozen carrots, into your diet can help support your weight loss goals.

Should I eat more Asparagus or more Frozen Carrots to gain more muscles while training consistently?

Both asparagus and frozen carrots are nutritious vegetables that can support muscle growth when included in a balanced diet. Asparagus is a good source of vitamins and minerals, such as vitamin K, folate, and potassium, which are important for muscle function and recovery. On the other hand, frozen carrots are rich in beta-carotene, which is a precursor to vitamin A and has antioxidant properties that can help reduce inflammation and support muscle repair. To gain more muscles while training consistently, it is important to focus on consuming an overall balanced diet that includes a variety of nutrient-dense foods, including a mix of vegetables like asparagus and frozen carrots. Additionally, make sure to include an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle growth and repair.

What is the environmental impact of producing Asparagus compared to Frozen Carrots?

Asparagus has a higher environmental impact compared to frozen carrots due to factors such as water usage, transportation emissions, and land use. Asparagus typically requires more water to grow and is often imported long distances, contributing to higher carbon emissions from transportation. Frozen carrots, on the other hand, can be locally sourced and have a lower carbon footprint. Choosing locally grown, seasonal produce like carrots can help reduce the environmental impact of your food choices.