Comparing Nutrients in 7 ounces Boiled Carrots VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Boiled Carrots	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.74% 2g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	188% 1691μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	15% 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	6.95% 27.8μg	42% 169μg	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	7.94% 7.14mg	36.4% 32.7mg	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	13.6% 2.04mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	64.5% 77.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	13% 0.3mg	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	8.5% 59.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Asparagus with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Canned Asparagus with Liquids:

• 7 ounces of Boiled Carrots have 21.8 times more Vitamin A, 1.2 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin E than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 2 times more Vitamin B2, 1.3 times more Vitamin B3, 6.1 times more Vitamin B9, 4.6 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• 7 ounces of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Canned Asparagus with Liquids:

• 7 ounces of Boiled Carrots have 2 times more Calcium, 1.4 times more Potassium and 2.2 times more Sodium than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 6.3 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 2.3 times more Selenium and 2.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Asparagus with Liquids contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 3.3 times more Carbohydrate, 3.5 times more Sugars and 3 times more Fiber than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 2.4 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Protein
• 7 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Carrots as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.