Comparing Nutrients in 14 ounces Canned AsparagusVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Carrots

87%

14 oz ▼

Macro Nutrients

Canned Asparagusvs Carrots

2.6%75.4kcal

Energy

5.6%163kcal

75.4 kcalvs163 kcal

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

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2.66%2.58g

Fat

0.98%0.95g

2.58 gvs0.95 g

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

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1.82%0.58g

Saturated Fat

0.4%0.13g

0.58 gvs0.13 g

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

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3.72%0.06g

Omega 3

0.5%0.008g

0.06 gvs0.008 g

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

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6.3%1.07g

Omega 6

2.33%0.4g

1.07 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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7.5%9.76g

Carbohydrate

29.2%38g

9.76 gvs38 g

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

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5.8%4.2g

Sugars

26%19g

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

4.2 gvs19 g

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

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Fructose

3%2.2g

≤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 gvs2.2 g

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

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Glucose

%2.34g

NA gvs2.34 g

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

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Sucrose

%14.2g

NA gvs14.2 g

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

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16.7%6.35g

Fiber

29.2%11g

6.35 gvs11 g

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

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15%8.5g

Protein

6.6%3.7g

8.5 gvs3.7 g

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

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Vitamins

Canned Asparagusvs Carrots

18%163μg

Vitamin A

368%3314μg

RAE, retinol activity equivalents

163 μgvs3314 μg

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

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20%0.24mg

Vitamin B1

22%0.26mg

Thiamine

0.24 mgvs0.26 mg

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

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30.5%0.4mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.4 mgvs0.23 mg

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

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23.7%3.8mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs3.9 mg

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

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11%0.55mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.55 mgvs1.1 mg

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

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33.6%0.44mg

Vitamin B6

42%0.55mg

Pyridoxine

0.44 mgvs0.55 mg

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

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Vitamin B7

29.4%8.8μg

Biotin

NA μgvs8.8 μg

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

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95%381μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

381 μgvs75.4 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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81%73mg

Vitamin C

26%23.4mg

Ascorbic acid

73 mgvs23.4 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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32.3%4.84mg

Vitamin E

17.5%2.6mg

Tocopherols and Tocotrienols

4.84 mgvs2.6 mg

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

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137%164μg

Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

164 μgvs52.4 μg

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

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Minerals

Canned Asparagusvs Carrots

6.35%63.5mg

Calcium

13%131mg

63.5 mgvs131 mg

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

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42.3%0.38mg

Copper

20%0.18mg

0.38 mgvs0.18 mg

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

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Fluoride

0.32%12.7μg

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

NA μgvs12.7 μg

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

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91%7.26mg

Iron

15%1.2mg

7.26 mgvs1.2 mg

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

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9.45%39.7mg

Magnesium

11.3%47.6mg

39.7 mgvs47.6 mg

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

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29.3%0.67mg

Manganese

24.7%0.57mg

0.67 mgvs0.57 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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24.4%171mg

Phosphorus

20%139mg

171 mgvs139 mg

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

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20%683mg

Potassium

37.4%1270mg

683 mgvs1270 mg

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

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12.3%6.75μg

Selenium

0.72%0.4μg

6.75 μgvs0.4 μg

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

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76%1139mg

Sodium

18.3%274mg

1139 mgvs274 mg

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

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14.4%1.6mg

Zinc

8.66%0.95mg

1.6 mgvs0.95 mg

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

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10%373g

Water

9.47%350g

373 gvs350 g

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

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Lets compare vitamin content per 14 ounces of Canned Asparagus vs Carrots:

Canned Asparagus Solids have 1.7 times more Vitamin B2, 5.1 times more Vitamin B9, 3.1 times more Vitamin C, 1.8 times more Vitamin E and 3.1 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 20.4 times more Vitamin A, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
Both Canned Asparagus Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Carrots:

Canned Asparagus Solids have 2.1 times more Copper, 6.1 times more Iron, 1.2 times more Phosphorus, 17 times more Selenium, 4.2 times more Sodium and 1.7 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.1 times more Calcium and 1.9 times more Potassium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Carrots have similar amounts of Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Asparagus Solids have 2.7 times more Omega 6 and 2.3 times more Protein than Raw Carrots.
While Raw Carrots contain 2.2 times more Energy, 3.9 times more Carbohydrate, 4.5 times more Sugars and 1.8 times more Fiber than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned AsparagusVS Frozen AsparagusCarrotsVS Frozen AsparagusCanned AsparagusVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 14 ounces Canned AsparagusVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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