Comparing Nutrients in 100 calories CarrotsVS Frozen Asparagus

Weight per 100 calories

Carrots

244g

Frozen Asparagus

417g

Carrots have 1.7 times more energy per 100g than Frozen Asparagus. It has low energy density when compared to other foods. Frozen Asparagus, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Frozen Asparagus

41%

52%

100 kcal ▼

Macro Nutrients

Carrotsvs Frozen Asparagus

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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0.6%0.59g

Fat

0.99%0.96g

0.59 gvs0.96 g

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

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0.24%0.078g

Saturated Fat

0.68%0.22g

0.078 gvs0.22 g

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

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0.3%0.005g

Omega 3

1.3%0.021g

0.005 gvs0.021 g

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

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1.43%0.24g

Omega 6

2.35%0.4g

0.24 gvs0.4 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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18%23.4g

Carbohydrate

13%17g

23.4 gvs17 g

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

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16%11.6g

Sugars

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

11.6 gvsNA g

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

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1.85%1.34g

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]

1.34 gvsNA g

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

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%1.44g

Glucose

1.44 gvsNA g

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

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%8.76g

Sucrose

8.76 gvsNA g

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

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18%6.83g

Fiber

21%7.9g

6.83 gvs7.9 g

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

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4.05%2.27g

Protein

24%13.5g

2.27 gvs13.5 g

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

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Vitamins

Carrotsvs Frozen Asparagus

226%2037μg

Vitamin A

21.8%196μg

RAE, retinol activity equivalents

2037 μgvs196 μg

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

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13.4%0.16mg

Vitamin B1

42%0.5mg

Thiamine

0.16 mgvs0.5 mg

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

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11%0.14mg

Vitamin B2

42%0.55mg

Riboflavin

0.14 mgvs0.55 mg

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

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15%2.4mg

Vitamin B3

31.3%5mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs5 mg

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

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13.3%0.67mg

Vitamin B5

15.3%0.77mg

Pantothenic acid

0.67 mgvs0.77 mg

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

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26%0.34mg

Vitamin B6

35.6%0.46mg

Pyridoxine

0.34 mgvs0.46 mg

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

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18%5.4μg

Vitamin B7

Biotin

5.4 μgvsNA μg

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

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11.6%46.3μg

Vitamin B9

199%796μg

Folates and Folic Acid

46.3 μgvs796 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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16%14.4mg

Vitamin C

147%133mg

Ascorbic acid

14.4 mgvs133 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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10.7%1.6mg

Vitamin E

Tocopherols and Tocotrienols

1.6 mgvsNA mg

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

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27%32μg

Vitamin K

Phytomenadione or phylloquinone

32 μgvsNA μg

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

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Minerals

Carrotsvs Frozen Asparagus

8.05%80.5mg

Calcium

10.4%104mg

80.5 mgvs104 mg

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

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12%0.11mg

Copper

63.4%0.57mg

0.11 mgvs0.57 mg

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

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0.2%7.8μg

Fluoride

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

7.8 μgvsNA μg

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

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9.15%0.73mg

Iron

38%3.04mg

0.73 mgvs3.04 mg

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

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6.97%29.3mg

Magnesium

14%58.3mg

29.3 mgvs58.3 mg

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

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15%0.35mg

Manganese

36.8%0.85mg

0.35 mgvs0.85 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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12%85.4mg

Phosphorus

38%267mg

85.4 mgvs267 mg

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

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23%780mg

Potassium

31%1054mg

780 mgvs1054 mg

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

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0.44%0.24μg

Selenium

13%7.1μg

0.24 μgvs7.1 μg

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

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11.2%168mg

Sodium

2.22%33.3mg

168 mgvs33.3 mg

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

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5.32%0.59mg

Zinc

22.3%2.46mg

0.59 mgvs2.46 mg

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

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5.82%215g

Water

10.3%383g

215 gvs383 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 Carrots vs Frozen Asparagus:

Raw Carrots have 10.4 times more Vitamin A than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 3.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 17.2 times more Vitamin B9 and 9.2 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Frozen Asparagus, Unprepared have similar amounts of Vitamin B5 per 100 kcal.
Both Raw Carrots as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Frozen Asparagus:

Raw Carrots have 5 times more Sodium than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 1.3 times more Calcium, 5.2 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 29 times more Selenium, 4.2 times more Zinc and 1.8 times more Water than Raw Carrots.

Comparison of macro-nutrients per 100 calories:

Raw Carrots have 1.4 times more Carbohydrate than Frozen Asparagus, Unprepared.
While Frozen Asparagus, Unprepared contain 4.3 times more Omega 3, 1.6 times more Omega 6 and 5.9 times more Protein than Raw Carrots.
Both Raw Carrots and Frozen Asparagus, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Carrots as well as Frozen Asparagus, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CarrotsVS Boiled CarrotsFrozen AsparagusVS Boiled CarrotsCarrotsVS Cooked Frozen AsparagusFrozen AsparagusVS Cooked Frozen Asparagus

Compare Foods

Comparing Nutrients in 100 calories CarrotsVS Frozen Asparagus

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: