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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12% 0.16mg	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	3.97% 16μg	74% 296μg	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	4.4% 3.97mg	17% 15.3mg	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	9.66% 1.45mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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	13% 1.03mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.3% 0.31mg	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	5.67% 39.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 12.3 times more Vitamin A and 1.4 times more Vitamin B6 than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 8.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 18.6 times more Vitamin B9, 3.9 times more Vitamin C, 2.1 times more Vitamin E and 5.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 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 Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium and 2.9 times more Manganese than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.3 times more Potassium, 15.3 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Asparagus with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate and 1.9 times more Sugars than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Asparagus with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.