Comparing Nutrients in 14 ounces Cooked Asparagus VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	3.78% 2.74g	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	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	27% 10.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	22% 198μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	148% 591μg	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	34% 30.6mg	7.5% 6.75mg	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	39.7% 5.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	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	30.6% 214mg	NA	700mg per day for Men 19-50 years
Potassium	26% 889mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	NA	11mg per day for Men 19-50 years
Water	9.94% 368g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Asparagus versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cooked Asparagus have 4.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Cooked Asparagus vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cooked Asparagus have 1.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium and 21.3 times more Sodium than Boiled and Drained Asparagus.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Roasted Potatoes with Salt contain 5.8 times more Energy, 6.4 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Asparagus provide inadequate amounts of Energy