Comparing Nutrients in 1 kilogram Cooked Frozen Asparagus VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Frozen Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	34% 11g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	212% 275g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4% 2.9g	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	42% 16g	60.5% 23g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	132% 1.72mg	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	338% 1350μg	55% 220μg	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	271% 244mg	131% 118mg	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	80% 12mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	161% 1.45mg	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	70% 5.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	95% 2.2mg	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	70% 490mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Asparagus have more Vitamin A, 3.3 times more Vitamin B2, 6.1 times more Vitamin B9, 2.1 times more Vitamin C, 12 times more Vitamin E and 34.8 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 1.9 times more Vitamin B1, 2.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 8.6 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Asparagus have 1.4 times more Calcium, 39 times more Selenium 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 1.4 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 130.3 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.9 times more Energy, 12.2 times more Fat, 11.3 times more Saturated Fat, 1.8 times more Omega 3, 1.6 times more Omega 6, 14.3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Frozen 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 1 kg.