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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.45% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	1.8% 1.3g	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	1.1% 0.79g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	68% 613μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.08% 0.079mg	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	2% 8μg	37.3% 149μg	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	2.22% 2mg	8.56% 7.7mg	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	4.87% 0.73mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Asparagus	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	6.5% 0.52mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	6.7% 0.15mg	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	2.86% 20mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Carrots with Liquids and Salt have 12.3 times more Vitamin A and 1.4 times more Vitamin B6 than Cooked Asparagus.
• While 100 g of Boiled and Drained Asparagus 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.
• 100 grams 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 have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 2.9 times more Manganese and 17.1 times more Sodium than Cooked Asparagus.
• While 100 g of Boiled and Drained Asparagus 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 contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate and 1.9 times more Sugars than Cooked Asparagus.
• While 100 g of Boiled and Drained Asparagus contain 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Asparagus offer comparable quantities of Fiber per 100 grams.
• 100 grams 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 provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.