Comparing Nutrients in 500 calories Canned AsparagusVS Carrots

Weight per 500 calories

Canned Asparagus

2632g

Carrots

1220g

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 500 calories - Canned Asparagus or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Carrots

87%

500 kcal ▼

Macro Nutrients

Canned Asparagusvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

17.6%17g

Fat

3%2.93g

17 gvs2.93 g

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

Find Vegetables rich in Fat

12%3.87g

Saturated Fat

1.2%0.39g

3.87 gvs0.39 g

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

Find Vegetables rich in Saturated Fat

24.7%0.39g

Omega 3

1.52%0.024g

0.39 gvs0.024 g

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

Find Vegetables rich in Omega 3

41.6%7.08g

Omega 6

7.17%1.2g

7.08 gvs1.2 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

49.8%64.7g

Carbohydrate

90%117g

64.7 gvs117 g

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

Find Vegetables rich in Carbohydrate

38.5%28g

Sugars

79.7%58g

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

28 gvs58 g

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

Find Vegetables rich in Sugars

Fructose

9.25%6.7g

≤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 gvs6.7 g

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

Find Vegetables rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Vegetables rich in Glucose

Sucrose

%43.8g

NA gvs43.8 g

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

Find Vegetables rich in Sucrose

111%42g

Fiber

90%34g

42 gvs34 g

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

Find Vegetables rich in Fiber

101%56.3g

Protein

20.3%11.3g

56.3 gvs11.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Asparagusvs Carrots

120%1079μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

1079 μgvs10183 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

134%1.6mg

Vitamin B1

67%0.8mg

Thiamine

1.6 mgvs0.8 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

202%2.63mg

Vitamin B2

54.4%0.71mg

Riboflavin

2.63 mgvs0.71 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

157%25mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

25 mgvs12 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

73%3.66mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

3.66 mgvs3.33 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

223%2.9mg

Vitamin B6

129%1.7mg

Pyridoxine

2.9 mgvs1.7 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

Find Vegetables rich in Vitamin B7

632%2526μg

Vitamin B9

58%232μg

Folates and Folic Acid

2526 μgvs232 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

538%484mg

Vitamin C

80%72mg

Ascorbic acid

484 mgvs72 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

214%32mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

32 mgvs8.05 mg

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

Find Vegetables rich in Vitamin E

906%1087μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

1087 μgvs161 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Asparagusvs Carrots

42%421mg

Calcium

40.2%402mg

421 mgvs402 mg

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

Find Vegetables rich in Calcium

281%2.53mg

Copper

61%0.55mg

2.53 mgvs0.55 mg

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

Find Vegetables rich in Copper

Fluoride

0.98%39μg

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

NA μgvs39 μg

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

Find Vegetables rich in Fluoride

602%48mg

Iron

45.7%3.66mg

48 mgvs3.66 mg

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

Find Vegetables rich in Iron

62.7%263mg

Magnesium

35%146mg

263 mgvs146 mg

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

Find Vegetables rich in Magnesium

195%4.47mg

Manganese

76%1.74mg

4.47 mgvs1.74 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

162%1132mg

Phosphorus

61%427mg

1132 mgvs427 mg

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

Find Vegetables rich in Phosphorus

133%4526mg

Potassium

115%3902mg

4526 mgvs3902 mg

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

Find Vegetables rich in Potassium

81.3%44.7μg

Selenium

2.2%1.2μg

44.7 μgvs1.2 μg

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

Find Vegetables rich in Selenium

504%7553mg

Sodium

56%841mg

7553 mgvs841 mg

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

Find Vegetables rich in Sodium

96%10.5mg

Zinc

26.6%2.93mg

10.5 mgvs2.93 mg

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

Find Vegetables rich in Zinc

67%2473g

Water

29%1077g

2473 gvs1077 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Canned Asparagus vs Carrots:

Canned Asparagus Solids have 2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 10.9 times more Vitamin B9, 6.7 times more Vitamin C, 4 times more Vitamin E and 6.8 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 9.4 times more Vitamin A than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Carrots have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Asparagus Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Asparagus vs Carrots:

Canned Asparagus Solids have 4.6 times more Copper, 13.2 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.7 times more Phosphorus, 36.7 times more Selenium, 9 times more Sodium, 3.6 times more Zinc and 2.3 times more Water than Raw Carrots.
Both Canned Asparagus Solids and Raw Carrots have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Asparagus Solids have 5.8 times more Fat, 9.9 times more Saturated Fat, 16.2 times more Omega 3, 5.8 times more Omega 6, 1.2 times more Fiber and 5 times more Protein than Raw Carrots.
While Raw Carrots contain 1.8 times more Carbohydrate and 2.1 times more Sugars than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Canned Asparagus Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned AsparagusVS Frozen AsparagusCarrotsVS Frozen AsparagusCanned AsparagusVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Canned AsparagusVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Asparagus or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: