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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	338% 1350μg	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	271% 244mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	NA	11mg per day for Men 19-50 years
Water	25.4% 941g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Asparagus 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 Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Asparagus has 14.4 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 Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Asparagus has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Potassium and 99.3 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Boiled and Drained Frozen Asparagus as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Asparagus has 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.1 times more Energy, 13.6 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Asparagus.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate