Comparing Nutrients in 1 kilogram Canned AsparagusVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Carrots

87%

1 kg ▼

Macro Nutrients

Canned Asparagusvs Carrots

6.55%190kcal

Energy

14%410kcal

190 kcalvs410 kcal

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

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6.7%6.5g

Fat

2.47%2.4g

6.5 gvs2.4 g

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

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4.6%1.47g

Saturated Fat

1%0.32g

1.47 gvs0.32 g

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

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9.38%0.15g

Omega 3

1.25%0.02g

0.15 gvs0.02 g

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

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16%2.7g

Omega 6

5.9%1g

2.7 gvs1 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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19%24.6g

Carbohydrate

73.7%96g

24.6 gvs96 g

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

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14.6%10.6g

Sugars

65.4%47.4g

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

10.6 gvs47.4 g

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

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Fructose

7.6%5.5g

≤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 gvs5.5 g

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

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Glucose

%5.9g

NA gvs5.9 g

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

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Sucrose

%36g

NA gvs36 g

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

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42%16g

Fiber

73.7%28g

16 gvs28 g

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

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38.2%21.4g

Protein

16.6%9.3g

21.4 gvs9.3 g

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

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Vitamins

Canned Asparagusvs Carrots

45.6%410μg

Vitamin A

928%8350μg

RAE, retinol activity equivalents

410 μgvs8350 μg

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

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51%0.61mg

Vitamin B1

55%0.66mg

Thiamine

0.61 mgvs0.66 mg

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

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77%1mg

Vitamin B2

44.6%0.58mg

Riboflavin

1 mgvs0.58 mg

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

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59.6%9.54mg

Vitamin B3

61.4%9.83mg

Niacin, nicotinic acid, niacinamide

9.54 mgvs9.83 mg

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

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27.8%1.4mg

Vitamin B5

54.6%2.73mg

Pantothenic acid

1.4 mgvs2.73 mg

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

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84.6%1.1mg

Vitamin B6

106%1.38mg

Pyridoxine

1.1 mgvs1.38 mg

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

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Vitamin B7

74%22μg

Biotin

NA μgvs22 μg

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

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240%960μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

960 μgvs190 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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204%184mg

Vitamin C

65.6%59mg

Ascorbic acid

184 mgvs59 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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81.3%12mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

12 mgvs6.6 mg

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

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344%413μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

413 μgvs132 μg

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

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Minerals

Canned Asparagusvs Carrots

16%160mg

Calcium

33%330mg

160 mgvs330 mg

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

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107%0.96mg

Copper

50%0.45mg

0.96 mgvs0.45 mg

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

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Fluoride

0.8%32μg

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

NA μgvs32 μg

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

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229%18.3mg

Iron

37.5%3mg

18.3 mgvs3 mg

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

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24%100mg

Magnesium

28.6%120mg

100 mgvs120 mg

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

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74%1.7mg

Manganese

62%1.43mg

1.7 mgvs1.43 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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61.4%430mg

Phosphorus

50%350mg

430 mgvs350 mg

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

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50.6%1720mg

Potassium

94%3200mg

1720 mgvs3200 mg

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

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31%17μg

Selenium

1.8%1μg

17 μgvs1 μg

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

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191%2870mg

Sodium

46%690mg

2870 mgvs690 mg

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

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36.4%4mg

Zinc

22%2.4mg

4 mgvs2.4 mg

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

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25.4%940g

Water

24%883g

940 gvs883 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Canned Asparagus Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

Canned AsparagusVS Frozen AsparagusCarrotsVS Frozen AsparagusCanned AsparagusVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 1 kilogram Canned AsparagusVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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