Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	201% 262g	130g per day for Men 19-50 years
Sugars	18% 13g	9.5% 6.9g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	43% 24g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	373% 1490μg	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	85.6% 77mg	19% 17mg	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	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	NA	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	NA	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	77% 540mg	NA	700mg per day for Men 19-50 years
Potassium	66% 2240mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	NA	11mg per day for Men 19-50 years
Water	25% 926g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus with Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 4.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 1.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 5.8 times more Energy, 6.4 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy