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Comparing Nutrients in 100 calories Canned AsparagusVS Carrots

Weight per 100 calories

Canned Asparagus
526g
Carrots
244g

Raw Carrots have 2.2 times more energy per unit of mass than Canned Asparagus Solids, which is low in comparison to other foods. Canned Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Canned Asparagus or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Asparagus
35%
24%
41%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.53%3.42g
Fat
0.6%0.59g
3.42 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.77g
Saturated Fat
0.24%0.078g
0.77 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.93%0.079g
Omega 3
0.3%0.005g
0.079 gvs0.005 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%23.4g
13 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.7%5.58g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.58 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.85%1.34g
≤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 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
18%6.83g
8.42 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11.3g
Protein
4.05%2.27g
11.3 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

24%216μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
216 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.8%0.32mg
Vitamin B1
13.4%0.16mg
Thiamine
0.32 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.5%0.53mg
Vitamin B2
11%0.14mg
Riboflavin
0.53 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.02mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
5.02 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14.6%0.73mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.73 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg
Vitamin B6
26%0.34mg
Pyridoxine
0.58 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%505μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
505 μgvs46.3 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
108%97mg
Vitamin C
16%14.4mg
Ascorbic acid
97 mgvs14.4 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
10.7%1.6mg
Tocopherols and Tocotrienols
6.42 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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181%217μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
217 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.42%84.2mg
Calcium
8.05%80.5mg
84.2 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.51mg
Copper
12%0.11mg
0.51 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.63mg
Iron
9.15%0.73mg
9.63 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.6mg
Magnesium
6.97%29.3mg
52.6 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg
Manganese
15%0.35mg
0.89 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%85.4mg
226 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
26.6%905mg
Potassium
23%780mg
905 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
16.3%8.95μg
Selenium
0.44%0.24μg
8.95 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
101%1511mg
Sodium
11.2%168mg
1511 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
5.32%0.59mg
2.1 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%495g
Water
5.82%215g
495 gvs215 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 Carrots:
Comparing minerals per 100 calories for Canned Asparagus vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: