Comparing Nutrients in 300 calories CarrotsVS Cooked Asparagus

Weight per 300 calories

Carrots

732g

Cooked Asparagus

1364g

Carrots have 1.9 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Cooked Asparagus?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Cooked Asparagus

34%

59%

300 kcal ▼

Macro Nutrients

Carrotsvs Cooked Asparagus

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

1.8%1.76g

Fat

3.1%3g

1.76 gvs3 g

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

Find Vegetables rich in Fat

0.73%0.23g

Saturated Fat

2.05%0.65g

0.23 gvs0.65 g

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

Find Vegetables rich in Saturated Fat

0.91%0.015g

Omega 3

24.7%0.4g

0.015 gvs0.4 g

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

Find Vegetables rich in Omega 3

4.3%0.73g

Omega 6

6.1%1.04g

0.73 gvs1.04 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

54%70g

Carbohydrate

43%56g

70 gvs56 g

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

Find Vegetables rich in Carbohydrate

48%34.7g

Sugars

24.5%17.7g

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

34.7 gvs17.7 g

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

Find Vegetables rich in Sugars

5.55%4.02g

Fructose

15%10.8g

≤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]

4.02 gvs10.8 g

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

Find Vegetables rich in Fructose

%4.3g

Glucose

%5.73g

4.3 gvs5.73 g

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

Find Vegetables rich in Glucose

%26.3g

Sucrose

%1.1g

26.3 gvs1.1 g

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

Find Vegetables rich in Sucrose

54%20.5g

Fiber

71.8%27.3g

20.5 gvs27.3 g

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

Find Vegetables rich in Fiber

12%6.8g

Protein

58.4%32.7g

6.8 gvs32.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs Cooked Asparagus

679%6110μg

Vitamin A

75.8%682μg

RAE, retinol activity equivalents

6110 μgvs682 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

40.2%0.48mg

Vitamin B1

184%2.2mg

Thiamine

0.48 mgvs2.2 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

32.6%0.42mg

Vitamin B2

146%1.9mg

Riboflavin

0.42 mgvs1.9 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

45%7.2mg

Vitamin B3

92%14.8mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs14.8 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

40%2mg

Vitamin B5

61.4%3.07mg

Pantothenic acid

2 mgvs3.07 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

77.7%1mg

Vitamin B6

83%1.08mg

Pyridoxine

1 mgvs1.08 mg

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

Find Vegetables rich in Vitamin B6

54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

34.8%139μg

Vitamin B9

508%2032μg

Folates and Folic Acid

139 μgvs2032 μg

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

Find Vegetables rich in Vitamin B9

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

48%43mg

Vitamin C

117%105mg

Ascorbic acid

43 mgvs105 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

32%4.83mg

Vitamin E

136%20.5mg

Tocopherols and Tocotrienols

4.83 mgvs20.5 mg

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

Find Vegetables rich in Vitamin E

80.5%97μg

Vitamin K

575%690μg

Phytomenadione or phylloquinone

97 μgvs690 μg

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

Find Vegetables rich in Vitamin K

Minerals

Carrotsvs Cooked Asparagus

24%241mg

Calcium

31.4%314mg

241 mgvs314 mg

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

Find Vegetables rich in Calcium

36.6%0.33mg

Copper

250%2.25mg

0.33 mgvs2.25 mg

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

Find Vegetables rich in Copper

0.59%23.4μg

Fluoride

7.47%299μg

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

23.4 μgvs299 μg

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

Find Vegetables rich in Fluoride

27.4%2.2mg

Iron

155%12.4mg

2.2 mgvs12.4 mg

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

Find Vegetables rich in Iron

21%88mg

Magnesium

45.5%191mg

88 mgvs191 mg

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

Find Vegetables rich in Magnesium

45.5%1.05mg

Manganese

91%2.1mg

1.05 mgvs2.1 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

36.6%256mg

Phosphorus

105%736mg

256 mgvs736 mg

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

Find Vegetables rich in Phosphorus

69%2341mg

Potassium

90%3055mg

2341 mgvs3055 mg

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

Find Vegetables rich in Potassium

1.33%0.73μg

Selenium

151%83μg

0.73 μgvs83 μg

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

Find Vegetables rich in Selenium

33.7%505mg

Sodium

12.7%191mg

505 mgvs191 mg

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

Find Vegetables rich in Sodium

16%1.76mg

Zinc

74.4%8.2mg

1.76 mgvs8.2 mg

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

Find Vegetables rich in Zinc

17.5%646g

Water

34%1263g

646 gvs1263 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Carrots vs Cooked Asparagus:

Raw Carrots have 9 times more Vitamin A than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain 4.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 14.6 times more Vitamin B9, 2.4 times more Vitamin C, 4.2 times more Vitamin E and 7.1 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Boiled and Drained Asparagus have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cooked Asparagus:

Raw Carrots have 2.6 times more Sodium than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain 1.3 times more Calcium, 6.8 times more Copper, 12.8 times more Fluoride, 5.7 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 113.7 times more Selenium, 4.7 times more Zinc and 2 times more Water than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 1.3 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain 1.7 times more Fat, 27 times more Omega 3, 1.4 times more Omega 6, 2.7 times more Fructose, 1.3 times more Fiber and 4.8 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled and Drained Asparagus have similar amounts of Energy per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsCooked AsparagusVS Boiled CarrotsCarrotsVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Canned Asparagus with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Cooked Asparagus

Weight per 300 calories

Which food has more nutrients per 300 calories - Carrots or Cooked Asparagus?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: