Comparing Nutrients in 100 grams Canned Asparagus with Liquids VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Asparagus with Liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.48g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	1.38% 1g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	2.63% 1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	6.46% 0.084mg	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	21.3% 85μg	2.75% 11μg	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	18.3% 16.5mg	2.56% 2.3mg	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	1.93% 0.29mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.1% 0.082mg	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	7.5% 0.6mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.6% 0.15mg	7.26% 0.17mg	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	5.43% 38mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Canned Asparagus with Liquids versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Asparagus with Liquids vs Cooked Frozen Carrots:

• 100 grams of Canned Asparagus with Liquids have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 7.7 times more Vitamin B9, 7.2 times more Vitamin C and 2.9 times more Vitamin K than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 21.7 times more Vitamin A, 1.4 times more Vitamin B5 and 3.5 times more Vitamin E than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Asparagus with Liquids vs Cooked Frozen Carrots:

• 100 grams of Canned Asparagus with Liquids have 1.3 times more Copper, 1.2 times more Phosphorus, 2.7 times more Selenium and 1.3 times more Zinc than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.3 times more Calcium and 2.3 times more Sodium than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Cooked Frozen Carrots contain similar levels of Iron, Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Canned Asparagus with Liquids lack sufficient amounts of Calcium
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Asparagus with Liquids have 3.1 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 11 times more Omega 3, 3.1 times more Carbohydrate, 4.1 times more Sugars and 3.3 times more Fiber than Canned Asparagus Solids and Liquids.
• 100 grams of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.