Comparing Nutrients in 14 ounces Cooked Asparagus VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	84% 109g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.6% 1.15g	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	4.32% 3.14g	0% 0g	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	% 1.67g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.67g	g per day for Men 19-50 years
Fiber	21% 7.94g	24% 9.13g	38g per day for Men 19-50 years
Protein	17% 9.53g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	52.5% 0.68mg	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	148% 591μg	22% 87.3μg	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	34% 30.6mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	37.8% 0.87mg	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	30.6% 214mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.94% 368g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B9, 15 times more Vitamin E and 22 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have 1.8 times more Calcium, 1.2 times more Iron, 61 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 27.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Asparagus have 1.6 times more Omega 3, 4.5 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 23.3 times more Fat, 22.5 times more Saturated Fat, 3.7 times more Omega 6 and 6.7 times more Carbohydrate than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.