Comparing Nutrients in 100 calories Cooked Frozen Asparagus VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Cooked Frozen Asparagus: 556g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 7.1 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is average in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Asparagus or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	0.75% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.4% 8.9g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	188% 750μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44.4% 6.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 444μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.1mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 272mg	NA	700mg per day for Men 19-50 years
Potassium	28% 956mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	NA	11mg per day for Men 19-50 years
Water	14% 523g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Frozen Asparagus have 101.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 calories for Cooked Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Frozen Asparagus have 8.5 times more Calcium, 7.9 times more Iron, 2.7 times more Potassium and 9.8 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 14.1 times more Sodium than Boiled and Drained Frozen Asparagus.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Asparagus have 1.6 times more Fat, 4.1 times more Saturated Fat, 3.3 times more Sugars, 4.3 times more Fiber and 9.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.