Comparing Nutrients in 14 ounces Frozen Asparagus VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.3% 95kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.14% 0.19g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	20% 7.54g	22% 8.33g	38g per day for Men 19-50 years
Protein	23% 13g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	64.4% 0.84mg	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	190% 758μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	56% 0.5mg	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	36.2% 2.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	32.6% 0.75mg	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	36.3% 254mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.85% 364g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Asparagus vs Baked White Potatoes:

• Frozen Asparagus, Unprepared have 47 times more Vitamin A, 2.5 times more Vitamin B1, 3 times more Vitamin B2, 5 times more Vitamin B9 and 2.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Asparagus vs Baked White Potatoes:

• Frozen Asparagus, Unprepared have 2.5 times more Calcium, 3.4 times more Selenium, 1.7 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Magnesium and 2.2 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Baked Whole White Potatoes have similar amounts of Copper, Iron, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Asparagus, Unprepared have 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Energy and 5.1 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Frozen Asparagus, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.