Comparing Nutrients in 1 kilogram Frozen Asparagus VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Asparagus	Baked Potato Flesh	Recommended Dietary Allowance
Energy	8.28% 240kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	50% 19g	39.5% 15g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	232% 3mg	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	478% 1910μg	22.5% 90μg	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	353% 318mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	25% 250mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	239% 2.15mg	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	91% 7.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	70% 1.6mg	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	91% 640mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 918g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Asparagus versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Asparagus vs Baked Potato Flesh:

• 1 kilogram of Frozen Asparagus has more Vitamin A, 6.2 times more Vitamin B2, 21.2 times more Vitamin B9 and 2.5 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Asparagus, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Asparagus vs Baked Potato Flesh:

• 1 kilogram of Frozen Asparagus has 5 times more Calcium, 2.1 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium, 2 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Frozen Asparagus, Unprepared.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Asparagus has 1.3 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.9 times more Energy and 5.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• 1 kilogram of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.