Comparing Nutrients in 100 calories Boiled CarrotsVS Cooked Frozen Asparagus

Weight per 100 calories

Boiled Carrots

286g

Cooked Frozen Asparagus

556g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Cooked Frozen Asparagus

51%

16%

33%

100 kcal ▼

Macro Nutrients

Boiled Carrotsvs Cooked 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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0.53%0.51g

Fat

2.4%2.33g

0.51 gvs2.33 g

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

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0.27%0.086g

Saturated Fat

1.67%0.53g

0.086 gvs0.53 g

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

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0.18%0.003g

Omega 3

3.47%0.056g

0.003 gvs0.056 g

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

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1.46%0.25g

Omega 6

5.7%0.97g

0.25 gvs0.97 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%23.5g

Carbohydrate

8.2%10.7g

23.5 gvs10.7 g

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

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13.6%9.86g

Sugars

2.45%1.78g

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

9.86 gvs1.78 g

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

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1.4%1.03g

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]

1.03 gvsNA g

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

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%1.14g

Glucose

1.14 gvsNA g

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

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%7.7g

Sucrose

7.7 gvsNA g

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

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22.6%8.57g

Fiber

23.4%8.9g

8.57 gvs8.9 g

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

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3.88%2.17g

Protein

29.3%16.4g

2.17 gvs16.4 g

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

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Vitamins

Boiled Carrotsvs Cooked Frozen Asparagus

270%2434μg

Vitamin A

24.7%222μg

RAE, retinol activity equivalents

2434 μgvs222 μg

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

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15.7%0.19mg

Vitamin B1

30%0.36mg

Thiamine

0.19 mgvs0.36 mg

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

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9.67%0.13mg

Vitamin B2

44%0.57mg

Riboflavin

0.13 mgvs0.57 mg

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

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11.5%1.84mg

Vitamin B3

36%5.77mg

Niacin, nicotinic acid, niacinamide

1.84 mgvs5.77 mg

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

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13.3%0.66mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

0.66 mgvs0.88 mg

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

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33.6%0.44mg

Vitamin B6

8.55%0.11mg

Pyridoxine

0.44 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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10%40μg

Vitamin B9

188%750μg

Folates and Folic Acid

40 μgvs750 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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11.4%10.3mg

Vitamin C

151%136mg

Ascorbic acid

10.3 mgvs136 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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19.6%2.94mg

Vitamin E

44.4%6.67mg

Tocopherols and Tocotrienols

2.94 mgvs6.67 mg

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

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32.6%39μg

Vitamin K

370%444μg

Phytomenadione or phylloquinone

39 μgvs444 μg

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

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Minerals

Boiled Carrotsvs Cooked Frozen Asparagus

8.57%85.7mg

Calcium

10%100mg

85.7 mgvs100 mg

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

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5.4%0.049mg

Copper

65%0.58mg

0.049 mgvs0.58 mg

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

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3.4%136μg

Fluoride

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

136 μgvsNA μg

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

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12%0.97mg

Iron

39%3.1mg

0.97 mgvs3.1 mg

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

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6.8%28.6mg

Magnesium

13.2%55.6mg

28.6 mgvs55.6 mg

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

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19.3%0.44mg

Manganese

34%0.78mg

0.44 mgvs0.78 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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12.2%85.7mg

Phosphorus

39%272mg

85.7 mgvs272 mg

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

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19.7%671mg

Potassium

28%956mg

671 mgvs956 mg

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

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3.64%2μg

Selenium

39.4%21.7μg

2 μgvs21.7 μg

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

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11%166mg

Sodium

1.1%16.7mg

166 mgvs16.7 mg

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

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5.2%0.57mg

Zinc

20.7%2.28mg

0.57 mgvs2.28 mg

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

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6.96%258g

Water

14%523g

258 gvs523 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 Boiled Carrots vs Cooked Frozen Asparagus:

Boiled and Drained Carrots have 11 times more Vitamin A and 3.9 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 18.8 times more Vitamin B9, 13.2 times more Vitamin C, 2.3 times more Vitamin E and 11.4 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Cooked Frozen Asparagus:

Boiled and Drained Carrots have 9.9 times more Sodium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 12 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 10.8 times more Selenium, 4 times more Zinc and 2 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Boiled and Drained Frozen Asparagus have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Carrots have 2.2 times more Carbohydrate and 5.5 times more Sugars than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 4.5 times more Fat, 6.2 times more Saturated Fat, 19.4 times more Omega 3, 3.9 times more Omega 6 and 7.5 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Boiled and Drained Frozen Asparagus have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCooked Frozen AsparagusVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 100 calories Boiled CarrotsVS Cooked Frozen Asparagus

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: