Comparing Nutrients in 100 calories Canned AsparagusVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Canned Asparagus

526g

Canned Carrots with Liquids and Salt

435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Asparagus or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Canned Asparagusvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.53%3.42g

Fat

0.63%0.61g

3.42 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.77g

Saturated Fat

0.34%0.11g

0.77 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.93%0.079g

Omega 3

2.17%0.035g

0.079 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.33%1.4g

Omega 6

1.43%0.24g

1.4 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.96%13g

Carbohydrate

18%23.3g

13 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.7%5.58g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.58 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g

Fiber

20.6%7.83g

8.42 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g

Protein

4.5%2.52g

11.3 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagusvs Canned Carrots with Liquids and Salt

24%216μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

216 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.8%0.32mg

Vitamin B1

6.9%0.083mg

Thiamine

0.32 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.5%0.53mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.53 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.02mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

5.02 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.6%0.73mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.73 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.58 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%505μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

505 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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108%97mg

Vitamin C

9.66%8.7mg

Ascorbic acid

97 mgvs8.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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43%6.42mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

6.42 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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181%217μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

217 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagusvs Canned Carrots with Liquids and Salt

8.42%84.2mg

Calcium

13.5%135mg

84.2 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.51mg

Copper

49.8%0.45mg

0.51 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.63mg

Iron

28.3%2.26mg

9.63 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.6mg

Magnesium

9.3%39mg

52.6 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg

Manganese

85%1.96mg

0.89 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.3%226mg

Phosphorus

12.4%87mg

226 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.6%905mg

Potassium

22%752mg

905 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.3%8.95μg

Selenium

3.16%1.74μg

8.95 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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101%1511mg

Sodium

69.6%1043mg

1511 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg

Zinc

11.5%1.26mg

2.1 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%495g

Water

11%404g

495 gvs404 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Canned Asparagus Solids have 3.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 14.5 times more Vitamin B9, 11.1 times more Vitamin C, 2 times more Vitamin E and 5.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 12.4 times more Vitamin A than Canned Asparagus Solids.
Both Canned Asparagus Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 100 kcal.
Both Canned Asparagus Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Canned Asparagus Solids have 4.3 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 1.2 times more Potassium, 5.1 times more Selenium, 1.4 times more Sodium, 1.7 times more Zinc and 1.2 times more Water than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium and 2.2 times more Manganese than Canned Asparagus Solids.
Both Canned Asparagus Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Asparagus Solids have 5.6 times more Fat, 7.1 times more Saturated Fat, 2.3 times more Omega 3, 5.8 times more Omega 6 and 4.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Carbohydrate and 1.9 times more Sugars than Canned Asparagus Solids.
Both Canned Asparagus Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 100 kcal.
Both Canned Asparagus Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned AsparagusVS Frozen AsparagusCanned Carrots with Liquids and SaltVS Frozen AsparagusCanned AsparagusVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Canned AsparagusVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Asparagus or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: